Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Nicole
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Monday 090202
30 Muscle-ups for time
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.
Wednesday 090128
Thruster 1-1-1-1-1-1-1 reps
Wednesday 090121
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Thursday 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 BurpeesLet trailing knee gently kiss the ground on each lunge.
Saturday 090124
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Monday 090126
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions