Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nancy
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Sunday 070902
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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 070901
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Friday 070824
Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Wednesday 070829
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tabata Something Else
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.