Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 060122
For time:
145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run
Thursday 060119
Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups
Saturday 060121
Deadlift 3-2-2-2-1-1-1-1-1 reps
Sunday 060115
Four rounds for time of:
Run 400 meters
30 GHD Hip Extensions
"Barbara"
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round. Post time for each of five rounds to comments.
Compare to 050616.
"Elizabeth"
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Wednesday 060111
21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Friday 060113
Back Squat 1-1-1-1-1-1-1 reps
Saturday 060114
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Saturday 060107
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.