Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 090919
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Monday 090921
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Thursday 090917
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Friday 090918
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Tuesday 090915
Front squat 3-3-3-3-3 reps
Annie
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Thursday 090910
Push Jerk 3-3-3-3-3 reps
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.
Compare to 090526.
Wednesday 090909
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps