Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Zeus
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Hamilton
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Saturday 130223
Seven rounds of:
35 Double-unders
1 SnatchMake one snatch attempt per round.
Thursday 130221
12-9-6-3 reps for time of:
95 pound Power snatch
BurpeeLindsey Valenzuela 4:13 (95lbs). Post time to comments.
Sunday 130217
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dipsRuth Anderson Horrell 10 rounds + 9 jumps (24kg KB). Post rounds completed to comments.
Compare to 120815.
Monday 130218
Back Squat 5-5-5-5-5 reps
Tuesday 130219
Push press 3-3-3-3-3-3-3 reps
Friday 130215
Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 BurpeesScott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.
Saturday 130216
Hope For Kenya workout is today!
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Hortman
"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups