Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Saturday 120721
Front squat 2-2-2-2-2-2 reps
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
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.
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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.