Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 130526
2013 CrossFit Games Regional Event 5
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump
Friday 130524
2013 CrossFit Games Regional Event 3
For time:
30 Burpee muscle-ups
Omar
"Omar"
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Wednesday 130522
Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps
Saturday 130518
2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squatsBegin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Brehm
"Brehm"
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
Thursday 130516
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Jackie
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Sunday 130512
Clean and Jerk 1-1-1-1-1-1-1 reps