Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Johnson
Johnson
Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups
155-lb. squat cleans, 9 reps
Monday 161212
For time:
20-calorie bike
165-lb. clean and jerks, 20 reps
20-calorie bikeIf you don’t have an indoor bike, use a rower.
Elizabeth
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Hollywood
Hollywood
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km
Nukes
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max repsDo not rest between rounds. Post run times and reps completed for each exercise to comments.
Compare to 140415.
Sunday 161106
Clean and jerk 1-1-1-1-1-1-1 reps
Tuesday 161025
Complete as many rounds as possible in 10 minutes of:
20 GHD sit-ups
205-lb. squat cleans, 5 reps
Saturday 161008
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks
10 toes-to-bars
Rest 30 secondsMen use 185 lb. Women use 135 lb.
Sunday 160911
Hang power clean 1-1-1-1-1-1-1 reps
Sunday 160828
10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges