Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 150503
5 rounds, each on a 3-minute clock, of:
20 GHD sit-ups
20 hip extensions
Max reps body-weight front squatRest at least 3 minutes between each round.
Wednesday 150408
Complete as many rounds as possible in 15 minutes of:
25-meter handstand walk
20 knees-to-elbows
15 hip extensions holding a 25-lb. plate
Wednesday 150401
5 rounds for time of:
20 box jumps, 30-inch box
20 GHD sit-ups
20 hip extensions
Tuesday 150324
5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 GHD sit-ups
20 hip extensions
Thursday 150305
4 rounds for time of:
25 hip extensions
400-meter run
Sunday 150215
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
Michael
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Friday 141226
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
Wednesday 141119
3 rounds for time of:
50 hip extensions
25 strict pull-ups
Monday 141020
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders