Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 121107
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups
Ralph
"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
Tuesday 121106
Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascent
Monday 121105
Front Squat 1-10-1-20-1-30 reps
Thursday 121101
10 rounds for time of:
Deadlift, 3 reps
1 Back tuck
Friday 121102
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Saturday 121103
2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Sunday 121028
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
Monday 121029
Power snatch 1-1-1-1-1-1-1 reps
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball