Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Ship
"Ship"
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box
Friday 120720
For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups
Saturday 120721
Front squat 2-2-2-2-2-2 reps
Tuesday 120717
"Isabel"
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Monday 120716
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Friday 120713
2012 Reebok CrossFit Games Track Triplet
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
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.