Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 080811
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Wednesday 080813
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Thursday 080814
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Karen
"Karen"
For time:
150 Wallball shots, 20 pound ball
Saturday 080809
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Tuesday 080805
Back Squat 5-5-5-5-5 reps
Wednesday 080806
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups
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 080802
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-upsRow 750 meters
85 pound Thruster, 18 reps
12 Pull-upsRow 500 meters
85 pound Thruster, 15 reps
9 Pull-upsRest 2 minutes between each round. Time each round separately and post times to comments.
Compare to 060522.