Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 171231
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Sunday 171210
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Friday 171103
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell
Wednesday 171018
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.
Tuesday 170829
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75 lb.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75 lb.
75 sit-ups
5 rope climbs, 15-ft. rope
Saturday 170715
27-21-15-9 reps for time of:
95-lb. squat cleans
Ring dips
Tuesday 170620
Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps
Thursday 170511
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dipsMen use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Monday 170306
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Tuesday 170214
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for timeRest as needed between exercises.