Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 120701
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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
SQT
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Wednesday 120627
Back Squat 1-1-1-1-1-1-1 reps
Friday 120622
Bench Press 5-5-5-5-5 reps
Rob Orlando 315-315-315-315-325(x3)lbs.
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Saturday 120623
Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box
Strange
"Strange"
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps
Saturday 120616
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds
Monday 120618
Snatch 2-2-2-2-2-2 reps
Nick
"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells