Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 080920
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
Isabel
"Isabel"
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 071102.
Nicole
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Tuesday 080916
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Grace
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 080129.
Thursday 080911
Hero workout of your choice.
Friday 080912
Clean and Jerk 3-3-3-3-3 reps
The Chief
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 SquatsRest 1 minute. Repeat for a total of 5 cycles.
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups