Monday 060424
Front Squat 1-1-1-1-1-1-1-1-1-1 reps.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 060424
Front Squat 1-1-1-1-1-1-1-1-1-1 reps.
Thursday 060420
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Friday 060421
Power Clean 3-3-3-2-2-2-2 reps
Sunday 060423
Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps
Monday 060417
Three rounds for time of:
21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbellsThere are 315 squats in this workout.
Murph
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Saturday 060415
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Sunday 060416
Front 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