Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Monday 051226
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Wednesday 051228
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-upsUse 20 pound medicine ball launched to a target ten feet above the ground.
Wednesday 051221
Clean 3-2-2-2-1-1-1-1-1 reps
"J.T."
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Sunday 051225
3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
25 Pull-ups
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-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
Sunday 051218
Deadlift 1-1-1-1-1-1-1 reps
Tuesday 051220
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents