Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 121220
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 poodLindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
Compare to 110509.
Friday 121221
Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows
Sunday 121216
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Monday 121217
Five rounds for time of:
5 Back squats
10 GHD sit-upsTanya Wagner 3:51 at 175 lbs, Josh Wagner 4:04 at 275 lbs.
Post time and loads to comments.
Thursday 121213
For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent
Saturday 121215
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
Sunday 121209
Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
Tuesday 121211
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Wednesday 121212
Zercher squat 2-2-2-2-2-2-2-2-2-2 reps
Wednesday 121205
Clean 3-3-3-3-3-3-3 reps