Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 090707
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Eva
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Randy
"Randy"
75 pound Power snatch, 75 reps for time.
Nicole
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Saturday 090627
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meterGo heavy, run fast. Post time to completion and loads to comments.
Compare to 030716.
Monday 090629
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Tuesday 090623
Front squat 3-3-3-3-3 reps
Thursday 090625
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Sunday 090621
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.