Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 120728
Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups
Sunday 120729
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Wednesday 120725
Push Press 2-2-2-2-2-2-2 reps.
Sunday 120722
2012 Reebok CrossFit Games Chipper
For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps
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
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
Tuesday 120717
"Isabel"
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.