Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 120714
For time:
185 pound Clean & jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean & jerk, 1 rep
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Tuesday 120710
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascentsChad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05. Post time to comments.
Thursday 120712
2012 Reebok CrossFit Games Clean Ladder
Complete the following every 30 seconds for as long as possible:
Clean, 1 repBegin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.
Rob Orlando 315lbs, Katie Hogan 230lbs, Brooke Ence 205lbs.
Post loads completed to comments.
Thursday 120705
Overhead squat 5-3-3-3-1-1-1-1-1 reps
Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs.
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Friday 120706
For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Sunday 120708
8 rounds of:
Run 400 meters
Rest 90 seconds
Monday 120702
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Tumilson
"Tumilson"
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Thursday 120628
Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats