Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 060318
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
Sunday 060129
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
Wednesday 050907
**"Annie" **
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Sunday 050619
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
Tuesday 031021
Two rounds of:
Jump rope double unders for 2 minutes
One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc.
24" box jump 2 minutesTotal double unders on jump rope, all squats, and box jumps for both rounds and post to comments.
Wednesday 031001
Jump rope double-under for 2 minutes
Sit-up for 2 minutes
Jump rope double-under for 90 seconds
Sit-up for 90 seconds
Jump rope double-under for 1-minute
Sit-up for 1-minute
Jump rope double-under for 30 seconds
Sit-up for 30 seconds
Saturday 030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 SquatsIf you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.
Saturday 030531
For twenty minutes:
7 Jump rope “double-unders”
7 Pull-ups
7 Push-upsScored by number of reps completed in 20 minutes.
Thursday 030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Saturday 030308
Complete as many rounds in 20 minutes of:
10 Bench press: body weight
10 Pull-ups
10 Jump Rope "Double unders"