Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 130101
Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ballMarcus Hendren 6:33. Post time to comments.
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-upsNate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Compare to 120906.
Friday 121228
Thruster 1-1-1-1-1-1-1 reps
Saturday 121229
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Loredo
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Tuesday 121225
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Thursday 121227
Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps
Sunday 121223
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Monday 121224
Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps
Wednesday 121219
Back squat 5-5-3-3-3-1-1-1-1-1 reps