Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 200330
21-15-9 reps, slowly, of:
Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows
Thursday 200227
3 rounds, SLOWLY, of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions
Saturday 200215
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Tuesday 191203
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Tuesday 191029
50-40-30-20-10 reps for time of:
Hip extensions
Double-unders
Thursday 191017
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Thursday 190926
Complete as many rounds as possible in 20 minutes of:
15 push jerks
15 box jumps
15 back extensions♀ 65-lb. barbell and 20-in. box
♂ 95-lb. barbell and 24-in. box
Sunday 190825
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Tuesday 190219
3 rounds for time of:
21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees
Wednesday 190206
3 rounds for time of:
1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups