Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 030930
Row 1000 meters
Thruster 85 x 21
15 Pull-upsRow 750 meters
Thruster 85 x 18
12 Pull-upsRow 500 meters
Thruster 85 x 15
9 Pull-upsRest 2 minutes between each round. Time each round seperately and post times to comments.
Thursday 031002
For time:
Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 metersUse same load for all three clean (hang squat clean) sets. Post load (pounds), time (seconds), and score (pounds / seconds) to comments.
Saturday 031004
Seven rounds for time of:
Deadlift 225 X 10
Push-ups max set
Run 400 meters
Wednesday 031001
Jump rope double-under for 2 minutes
Sit-up for 2 minutes
Jump rope double-under for 90 seconds
Sit-up for 90 seconds
Jump rope double-under for 1-minute
Sit-up for 1-minute
Jump rope double-under for 30 seconds
Sit-up for 30 seconds
Wednesday 030924
Complete 5 rounds for time of:
Run 400 meters
Overhead Squat 95 X 21Squat to 10 in. box. Compare results to 030623 and post time to comments.
Friday 030926
Deadlift 3RM load maximum number of sets in twenty minutes.
Using the max load from any set on 030827 where available, how many triples can you complete in twenty minutes?
"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.
On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced rest.
"Gwen"
"Gwen"
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801, and 030902). Report load and any advances to comments.
Thursday 030918
For time:
Run 1 mile
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1 mileUse 1½ pood Kettlebell or 50 pound dumbbell. Post time to comments.