Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 120903
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps
Tuesday 120904
For time:
95 pound Thruster, 100 reps
Friday 120831
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Manion
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Monday 120827
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Wednesday 120829
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Holleyman
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Sunday 120826
10-8-6-4-2 reps for time of:
Muscle-up
Box jump, 40" boxPat Barber 4:58, Garret Fisher 6:38. Post time to comments.
Tully
"Tully"
Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
Saturday 120825
30 rounds for distance of:
Row 30 seconds
Rest 30 seconds