Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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The Ghost
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Monday 140421
Masters Qualifier Event 3
Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders
Monday 140407
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
Friday 140228
Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Monday 140127
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
Sunday 131222
For time:
100 Double-unders
Then, Five rounds of:
75 pound Dumbbell deadlift, 10 reps
75 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders
Monday 131118
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Friday 131108
2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Monday 130812
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch boxCompare to 130128.
Thursday 130725
For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters