Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Wednesday 090805
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Thursday 090806
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Saturday 090808
Deadlift 5-5-5-5-5 reps
Saturday 090801
Back Squat 1-1-1-1-1-1-1 reps
Sunday 090802
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Fight Gone Bad!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090329.
Nicole
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Saturday 090725
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions