Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 130110
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Thursday 121122
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Wednesday 121017
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Tuesday 121016
Three rounds for time of:
45 pound Sots press, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters
Saturday 121013
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Friday 120831
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Sunday 120708
8 rounds of:
Run 400 meters
Rest 90 seconds
Saturday 120616
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds
Wednesday 120530
Run 10K
Chad Melton 46:07, Rebecca Voigt 49:29, Lindsey Valenzuela 53:25.
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