Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 150615
Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups
Friday 150605
For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
Sunday 150412
3 rounds for time of:
10 strict handstand push-ups
15 strict ring dips
20 strict push-ups
45 strict pull-ups
J.T.
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Thursday 150122
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
Wednesday 141231
5 rounds for time of:
20 strict ring dips
135-lb. thrusters, 14 repsThere should be no bend of the leg or hip in the strict ring dip.
Luke
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Monday 141215
Ring-dip ladder
Rest 5 minutes
3/4 body-weight hang power clean ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Wednesday 141203
For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps
Tuesday 141125
Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips