Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 160208
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleansRest 5 minutes between rounds.
Grace
Grace
135-lb. clean and jerks, 30 reps
Sunday 160117
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensionsTake your time and perform each rep slowly and methodically.
Tuesday 160105
Establish your 1-rep-max deadlift
Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.
Harper
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
Friday 151218
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
T.U.P.
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Linda
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight cleanSet up three bars and storm through for time.
Wednesday 151202
3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball
Monday 151123
12-9-6 reps for time of:
225-lb. squat cleans
Muscle-ups