Sunday 140706
5 rounds for time of:
Swim 200 meters
Rest 2 minutes
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 140706
5 rounds for time of:
Swim 200 meters
Rest 2 minutes
Monday 031201
For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang
Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.
With a Running Clock For Time
From 0:00-15:00, perform:
500 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
350 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
200 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
Rest remaining time.
Then, from 15:00-22:00, AMRAP of:
2 Wall Ball Shots (20/14 lb)*
1 Rope Climb
*Continue adding 2 reps every round.
Rest 2 minutes
Then, from 24:00-31:00, establish:
1 rep max Clean-and-Jerk
Then, from 31:00-38:00, 3 Rounds of:
12 Bar Facing Burpees
12 Deadlifts (1RM of Clean-and-Jerk)
Rest remaining time.
Then, from 38:00-40:00, AMRAP of:
Bar Muscle-Ups
Rest 2 minutes
Finally from 42:00, for time of:
1 mile Run
500 Double-Unders*
*Every break, run 200 meters.
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
Wednesday 020130
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 meters
OR
Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.