Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Kelly
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
Saturday 141115
4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps
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
Sunday 141012
Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
155-lb. squat cleans, 10 reps
Monday 140908
2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups
Fight Gone Bad!
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 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. This is a five-minute round from which a one-minute break is allowed 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 one point.
Add your points and post them to comments.
Compare to 130922.
Wednesday 140716
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
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.
McGhee
McGhee
Complete as many rounds in 30 minutes as you can of:
275-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24 inches