Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 120922
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Adrian
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Monday 120924
Shoulder Press 3-3-3-3-3-3-3
Angie
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Wednesday 120919
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Thursday 120920
Weighted pull-ups 1-1-1-1-1-1-1 reps
Friday 120914
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
Saturday 120915
Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders
Sunday 120916
For time:
185 pound Clean and jerk, 30 repsYurii Hanson 3:06. Post time to comments.
Monday 120910
Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep.