Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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.
Tuesday 071113
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
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
Thursday 071108
Deadlift 3-3-3-3-3 reps.
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups