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
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.
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
Sunday 070415
Push Jerk 5-5-5-5-5 reps