Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 160808
TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-inch box
12 kettlebell swings, 2 pood
Saturday 160709
For time:
185-lb. weighted lunges, 20 steps
20 muscle-ups
200-ft. handstand walk
185-lb. hang power cleans, 20 reps
20 box jumps, 36-inch box
20 handstand push-ups to 6-inch deficit
185-lb. front squats, 20 reps
Kelly
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball
Saturday 160528
2016 Regional Event 6
For time:
1,000-meter bike
100-ft. handstand walk
10 overhead squats
500-meter row
50 burpee box jump overs
5 overhead squatsMen use 225 lb., Women use 155 lb.
Sunday 160327
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls
Thursday 160204
4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps
Fight Gone Bad!
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.
Add your points and post them to comments.
Compare to 140828.
Saturday 160109
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Saturday 151212
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30-inch box
20 GHD sit-ups
Sunday 151122
Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups