Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Friday 140321
Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
J.J.
J.J.
For time:
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up
Tuesday 140225
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Tuesday 140218
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Friday 140214
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.
Add all reps to calories for each row and post sum to comments.
Sunday 140209
3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups
Tuesday 140204
For time:
50 L-Pull-ups
115 pound Squat clean, 50 reps
50 L-Pull-ups
Thursday 140206
For time:
50 Ring dips
115 pound Squat clean, 50 reps
50 Ring dips
Sunday 140119
Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps