Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Saturday 150912
12-9-6 reps for time of:
Muscle-ups
275-lb. deadliftsEach time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.
Wednesday 150819
Deadlift 10-5-3-1-1-1-3-5-10 reps
Tuesday 150804
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladderFor the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Saturday 150725
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.Or,
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 205 lb., women use 145 lb.
Saturday 150718
5 rounds for time of:
20 wall-ball shots, 20-lb. ball
225-lb. deadlifts, 10 reps
PK
PK
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes
Sunday 150621
12-9-6 reps for time of:
315-lb. deadlifts
Bar muscle-ups
DT
DT
5 rounds for time of:
155-lb. deadlifts, 12 reps
155-lb. hang power cleans, 9 reps
155-lb. push jerks, 6 reps
Friday 150522
Deadlift 10-5-3-1-1-1-3-5-10 reps