Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 170728
3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 25-lb. plate
Sunday 170716
For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees
Monday 170703
For time:
100 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Monday 170626
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Monday 170501
7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions
Friday 170407
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Friday 170210
Cameron
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps, 24-in. box
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s", 20-lb. ball
50 sit-ups
15-ft. rope climbs, 5 ascents
Sunday 170115
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders
Tuesday 161227
5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
Monday 161031
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