Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 160731
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ballRest 5 minutes, then,
40-30-20-10 reps for time of:
Hip extensions holding a 25-lb. plate
Wall-ball shots, 20-lb. ball
Wednesday 160601
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps
Saturday 160521
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Saturday 160416
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Sunday 160306
5 rounds for time of:
30 hip extensions
Handstand walk 50 feet
Lunge 150 feet
Wednesday 160127
3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Sunday 160117
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensionsTake your time and perform each rep slowly and methodically.
Friday 160115
5 rounds for time of:
25 GHD sit-ups
25 back extensions
15-foot legless rope climb, 5 ascentsEach rope climb should begin and end seated on the floor. Post time to comments.
Wednesday 160106
3 rounds for time of:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Saturday 160102
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-upsThen, row 1,000 meters