Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 061004
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Michael
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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
Saturday 060930
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Saturday 060923
For time:
100 meter Walking lunge
800 meter Run
100 Squats
Friday 060922
Three efforts for time of:
Run 800 meters
Sunday 060924
30 Muscle-ups for time
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.
Fight Gone Bad
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 051011.