Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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.
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips