Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Thursday 090910
Push Jerk 3-3-3-3-3 reps
Saturday 090905
Clean and Jerk 1-1-1-1-1-1-1 reps
Sunday 090906
6 rounds for time of:
Run 400 meters
25 BurpeesSet up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Monday 090907
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Friday 090828
Overhead Squat 3-3-3-3-3 reps
Sunday 090830
Weighted pull-ups 1-1-1-1-1-1-1 reps
Tuesday 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-upsIf you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.