Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 030906
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.
Sunday 030831
Repeat for twenty minutes:
Rope Climb double-up
15 Push-upsDouble-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.
Wednesday 030827
Deadlift 7 sets of 3 reps each.
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
Friday 030815
By any progression of your choosing find a max deadlift and max bench press.