Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 030829
30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups
Saturday 030830
Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters
Friday 030822
How many handstand push-ups can you do in 20 minutes?
No parallettes, against the wall, nose to ground, arms to lockout. No bad ones. Post reps to comments.
Saturday 030823
How many pull-ups can you do in 20 minutes?
Monday 030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsBest Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.
Tuesday 030826
Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters
Sunday 030817
"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.
How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)
Monday 030818
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 SquatsIn that order. Post time to comments.
Tuesday 030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.
Thursday 030821
For time:
150 Squats
Run 800 meters
150 Squats