Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 120409
Clean and Jerk 1-1-1-1-1-1-1 reps
Caity Matter Henniger 145, 155, 175, 180, 190(f), 190, 190lbs.
Post loads to comments.Compare to 120130.
Thursday 120405
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
Pheezy
"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Sunday 120401
Five rounds for time of:
Underwater swim 25 yards
50 SquatsGreg Amundson 6:50, Chris Michelmore 7:11. Post time to comments.
Never swim alone: Read about shallow water blackout.
Tuesday 120403
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 BurpeesLet trailing knee gently kiss the ground on each lunge.
Wednesday 120404
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.
Compare to 101031.
Barbara
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round.
Saturday 120331
Thruster 3-3-3-3-3-3-3
Monday 120326
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing
Del
"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees