Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 120521
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Wednesday 120523
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
Thursday 120517
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
Friday 120518
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Saturday 120519
Weighted pull-ups 2-2-2-2-2-2-2 reps
Brian
"Brian"
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 repsChristy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.
Monday 120514
Overhead Squat 1-1-1-1-1-1-1 reps
Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. Post loads to comments.
Compare to 110202.
Thursday 120510
21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension
Friday 120511
2012 CrossFit Games Regional: Individual Event 6
For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-upsBen Smith 13:24. Post time to comments.