Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
15 Cleans (155/100 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
15 Muscle-Ups
30 Dumbbell Push Presses (2x40/25 lb)
30 Double-Unders
15 Thrusters (135/95 lb)
30 Pull-Ups
30 Burpees
300 foot Overhead Walking Lunges (45/25 lb)
Mayhem Daily Wod - 201230
7 sets
1 Power Snatch and 1 Full Snatch
* Work up in weight, bar can be dropped between power and full attempts
*Record heaviest set to score
*12 min cap
Workout:
3 rounds
25 HSPU
50ft Back Rack Lunge Walk (95/65)
25 Pull-ups
50ft Back Rack Lunge Walk (95/65)
Wednesday 201223
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans♀ 24-in. box, 155 lb.
♂ 30-in. box, 225 lb.
Sunday 201213
For time:
20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit
Sunday 201129
10 rounds for time of:
30 seconds of L-sit, unbroken
10 box jumps♀ 30-in. box ♂ 36-in. box
Kelly Brown
Kelly Brown
5 rounds for time of:Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
Tuesday 200929
2012 Chipper
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb. clean
♂ 155-lb. OHS, 24-in. box, 135-lb. thruster, 205-lb. clean
Wednesday 200812
Complete as many rounds as possible in 10 minutes of:
5 power snatches
5 box jumps♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box
Saturday 200718
5 3-minute rounds of:
10 front squats
10 box jumps
Row for max caloriesRest 3 minutes between rounds.
♀ 125-lb. squat, 30-in. box
♂ 185-lb. squat, 36-in. box
Friday 200703
Zeus
3 rounds for time of:
30 wall-ball shots
30 sumo deadlift high pulls
30 box jumps
30 push presses
30-cal. row
30 push-ups
10 body-weight back squats♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box