Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 080402
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Thursday 080313
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Tuesday 080304
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
Tuesday 080226
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Friday 080208
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Tuesday 080115
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
Wednesday 080109
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Sunday 071230
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Monday 071203
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Sunday 071118
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