Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
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
Wednesday 070418
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Thursday 070419
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Thursday 070412
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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
Sunday 070415
Push Jerk 5-5-5-5-5 reps
Sunday 070408
Deadlift 1-1-1-1-1-1-1 reps
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips