Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 100512
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 metersDavid Millar 10:08. Post time to comments.
Thursday 100506
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-upsThe standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
Jason Khalipa 7 rounds. Post rounds and fractions of rounds completed to comments.
Wednesday 100505
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.
Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).
Post loads to comments.Compare to 060505.
Friday 100423
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 BurpeesDavid Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.
Thursday 100311
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
Monday 100215
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Thursday 100211
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Tuesday 100126
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Thursday 100121
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Friday 100108
Power clean 1-1-1-1-1-1-1 reps