Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Kelly"
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
"Michael"
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
“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
Tuesday 050719
Deadlift 3-2-2-2-1-1-1-1-1 reps
Wednesday 050713
Three rounds for time of:
95 pound barbell Snatch, 21 reps
15 foot Rope-climb, two ascents, without legs, from seated startIf you don�t have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.
“Helen”
“Helen”
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-upsCompare to 050331 .
"Lynne"
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Sunday 050703
Clean 1-1-1-1-1-1-1-1-1-1 reps
Tuesday 050705
5 rounds for time of:
400 meter run
95 pound Snatch, 15 repsNo Power snatches.