Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 140917
5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensionsPerform the hip-back extensions slowly and methodically.
Saturday 140809
Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Monday 140804
5 rounds for time of:
500-meter row
50 squats
30 back extensions
Tuesday 140708
For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch
Wednesday 140702
10 rounds for time of:
5 pull-ups
5 push-ups5 rounds for time of:
10 GHD sit-ups
10 back extentions2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inchRest as needed between couplets. Post time for each couplet to comments.
Tuesday 140624
4 rounds for time of:
50 squats
40 back extensions
30 push-ups
Thursday 140515
7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Tuesday 140304
5 rounds for time of:
1,000-m row
30 hip extensions
30 GHD sit-ups
Saturday 140222
2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups
Monday 140127
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups