Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 080811
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Thursday 080814
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Saturday 080726
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Sunday 080720
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Saturday 080712
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Tuesday 080617
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Friday 080613
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Friday 080523
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Friday 080516
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Friday 080418
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups