Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 060219
15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach
Thursday 060216
Ten rounds for time of:
Row 250 meters
Bench-press 95 pounds, 25 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
Wednesday 060215
Three rounds for time of:
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Friday 060210
For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters
Saturday 060211
Three rounds for time of:
Row 500 meters
12 Muscle-ups
Saturday 060204
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
"Kelly"
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball