Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 160407
3 rounds for time of:
20 strict ring dips
20 strict chest-to-bar pull-ups
10 barbell Turkish get-ups, 75 lb.
Monday 160314
For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent
Monday 160118
21-15-9 reps for time of:
275-lb. deadlifts
Strict ring dips
Friday 160101
5 rounds for time of:
20 L pull-ups
16 ring dips
Friday 151023
21-18-15-12-9-6-3 reps for time of:
Ring dips
115-lb. overhead squats
Monday 150928
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Pike
Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Elizabeth
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Thursday 150702
Weighted dip 5-5-5-5-5 reps
Tuesday 150623
For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope