Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Tuesday 160517
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
Tuesday 160419
Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-upsIf you've got a 20-lb. vest or body armor, wear it.
Friday 160325
Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
BurpeesMen use 95 lb.
Women use 65 lb.Compare to 140328.
Big Sexy
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups
Friday 160226
Workout 16.1.
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-upsMen lunge 95 lb.
Women lunge 65 lb.
Thursday 160218
21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbellUse a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.
Friday 160212
Complete as many rounds as possible in 20 minutes of:
10 burpee pullovers
30 squats
60 seconds of handstand holdThis is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.
Sisson
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter runIf you've got a 20-lb. vest or body armor, wear it.
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