Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 140901
For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps
Thursday 140821
Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
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.
Tuesday 140805
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpeeRest 2 minutes between rounds. Post number of burpees completed each round to comments.
The Ghost
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Monday 140609
3 rounds for time of:
Row 15 calories
10 burpeesJump over the rower on each rep of the burpee.
Helton
Helton
3 rounds for time of:
Run 800 meters
50-lb. dumbbell squat clean, 30 reps
30 burpees
Zembiec
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter runDuring each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Saturday 140503
2014 Regional Event 4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees
Tuesday 140429
For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders
Taylor
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.