Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 070303
Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps
Friday 070302
For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters
Tuesday 070306
Front Squat 3-3-3-3-3-3-3 reps
Friday 070223
Overhead Squat 1-1-1-1-1-1-1 reps
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
Josh
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Tuesday 070227
Ten sprints for time:
Run 100 meters
Thursday 070222
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Wednesday 070221
Deadlift 1-1-1-1-1-1-1 reps
Sunday 070218
Three rounds for time of:
Run 800 meters
Rest 2 minutes