Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 070504
Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Saturday 070505
Power Snatch 3-3-3-3-3-3-3 reps
Tuesday 070501
Push press 3-3-3-3-3-3-3 reps
Friday 070427
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
Thursday 070426
30 Muscle-ups for time
Nancy
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Monday 070430
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Sunday 070422
Overhead squat 3-3-3-3-3-3-3 reps
Monday 070423
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-upsUse 20 pound medicine ball launched to a target ten feet above the ground.