Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 171109
5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents
Saturday 171028
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Friday 170929
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat
Friday 170922
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-undersMen use 95-lb. barbell
Women use 65-lb. barbell
Emily
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Tuesday 170815
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders
Monday 170807
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-undersMen use 95 lb.
Women use 65 lb.
Monday 170724
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.
Tuesday 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Wednesday 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches