Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Wednesday 051116
For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Sunday 031221
7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips
Tuesday 031216
Practice backwards roll to support on rings.
Use false grip and bring the rings as close to your navel as you can. If you don't have rings, do pull-ups and dips - lots of them. Post results to comments in both cases.
Saturday 031213
Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
RestNo rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.
"Elizabeth"
"Elizabeth"
21-15-and 9 reps of:
Clean 135 pounds
Ring Dips
Sunday 031123
Three rounds for time of:
Run 400 meters
Hang squat clean 95X21
12 Ring dips
Sunday 031109
Three rounds for time:
5 Muscle-ups
50 SquatsIf you're not ready for the muscle-up, then do 20 pull-ups and 20 dips each round as a substitution for the five muscle-ups. Post time to comments.
Sunday 031026
Deadlift 3-3-3 reps
3 sets max dips
How many rounds can you complete in 15 minutes of:
Deadlift 135 pounds, 10 reps
12 Dips
"Elizabeth"
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Thursday 030807
Complete three rounds, 15-12-9 reps, for time of:
Clean 135 lbs
Ring dipsTake your dips to muscle-up depth. Post time to comments.