Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
"Candy"
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 SquatsOR
"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs
Saturday 060729
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Tuesday 060725
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Saturday 060722
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Monday 060724
Thruster 3-2-2-2-1-1-1-1-1 reps
Thursday 060720
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters