Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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.
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.
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.
Jag 28
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 metersJeff Leonard 18:58. Post time to comments.