Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 161017
3 rounds for time of:
10 strict knees-to-elbows
155-lb. power snatches, 10 reps
10 strict knees-to-elbows
10 burpees
Monday 161003
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high pulls, 25 reps
Marston
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Wednesday 160907
21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats
Chest-to-bar pull-upsMen use 95 lb., Women use 65 lb.
Thursday 160901
Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees
Tuesday 160816
21-18-15-12-9-6-3 reps for time of:
35-lb. dumbbell burpee / hang squat clean / thrusters
Pull-upsThe “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Tuesday 160809
7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute
Monday 160725
For time:
12 ring handstand push-ups
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups
185-lb. overhead squats, 21 reps
20 burpees
Tuesday 160705
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-upsJump to a bar at least 6 inches beyond your reach.
Monday 160627
5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes