Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 060427
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Saturday 060318
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
"Kelly"
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Sunday 060129
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wednesday 051116
For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Sunday 050619
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Friday 031114
Complete 3 rounds for time of:
50 reps 24" Box jump
185 lbsX7 reps of 7 deadlifts/5 pull-ups
Tuesday 031021
Two rounds of:
Jump rope double unders for 2 minutes
One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc.
24" box jump 2 minutesTotal double unders on jump rope, all squats, and box jumps for both rounds and post to comments.
Wednesday 030604
You have one hour to:
24” Box Jump 50 jumps
Deadlift 1-1-1-1-1 reps
24” Box Jump 50 jumps
Friday 030509
Five rounds of:
**Push press **15 reps
24” **Box jump **20 repsPick load for push press and keep it for all five rounds.
Divide push press weight by number of seconds to completion for total score. Post in comments.