Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 151110
For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
Matt 16
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Saturday 151107
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Friday 151106
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-undersMen use 135 lb., women use 105 lb.
Monday 151102
Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps
Tuesday 151103
7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees
Sunday 151025
15-12-9 reps for time of:
135-lb. clean and jerks
Chest-to-bar pull-ups
Monday 151019
For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders
Horton
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carryShare the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
Friday 151002
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-upsRest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats