Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 071118
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
Tuesday 071120
Clean and Jerk 3-3-3-3-3 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
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Saturday 071117
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Tuesday 071113
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Saturday 071110
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Monday 071112
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Tuesday 071106
BackSquat 1-1-1-1-1-1-1 reps