Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 130416
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
Thursday 130418
Four rounds for time of:
Run 400 meters
50 Squats
Friday 130412
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Sunday 130414
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Monday 130415
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Thursday 130411
For time:
95 pound Thruster, 45 reps
45 Pull-ups
Jorge
"Jorge"
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Monday 130408
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups