Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Isabel
"Isabel"
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 060511.
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
Monday 070709
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Annie
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Wednesday 070704
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Thursday 070705
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Murph
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Saturday 070630
Hang power clean 1-1-1-1-1-1-1 reps
Sunday 070701
30 Muscle-ups for time