Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 090423
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wednesday 090422
Deadlift 1-1-1-1-1-1-1 reps
Danny
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Angie
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
DT
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Saturday 090411
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Sunday 090412
30 Muscle-ups for time
Friday 090410
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Tuesday 090407
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps