Sunday 040704
Five rounds, 50-40-30-20 and 10 reps for time of:
Push-ups
Sit-ups
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 040704
Five rounds, 50-40-30-20 and 10 reps for time of:
Push-ups
Sit-ups
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Wednesday 040707
For time:
Row 1000 meters
Hang squat clean 115 pounds, 21 reps
21 Ring dips
Row 750 meters
Hang squat clean 115 pounds, 15 reps
15 Ring dips
Row 500 meters
Hang squat clean 115 pounds, 9 reps
9 Ring dips
Tuesday 040629
How many rounds in 20 minutes of:
Walking lunge 50 ft.
5 Handstand push-ups
Wednesday 040630
Row 5K
Friday 040702
Deadlift 3-2-2-2-1-1-1-1-1 reps
"Grace"
"Grace"
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
"Diane"
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
"Elizabeth"
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Monday 040628
For time:
30 Pull-ups - 60 Squats
25 Pull-ups - 50 Squats
20 Pull-ups - 40 Squats
15 Pull-ups - 30 Squats
10 Pull-ups - 20 Squats
5 Pull-ups - 10 Squats