Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Wednesday 120328
Row 2K
Saturday 120324
Overhead Squat 3-3-3-3-3 reps
Chad Vaughn 335lbs, Wes Kimball 305lbs.
Post loads to comments.Compare to 120103.
Thursday 120322
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]
Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.Compare to 110427 and last year's Open.
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Sunday 120318
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Monday 120319
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
Tuesday 120320
9-6-3 reps for time of:
165 pound Thruster
Muscle-upNeal Maddox 2:55, Jason Khalipa 3:44.
Post time to comments.Compare to 100917.
Jerry
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile