Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 071206
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Wednesday 071128
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Friday 071130
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Thursday 071122
30 Muscle-ups for time
Nancy
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Monday 071126
Weighted pull-ups 1-1-1-1-1-1-1 reps
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