Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170405
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerksUse a single, heavy dumbbell and alternate arms each rep.
Sunday 170326
3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute
Monday 170320
Midline March
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.
Monday 170313
3 rounds for time of:
3 legless rope climbs
6 push jerks, 225 lb.
12 deadlifts, 225 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
Monday 170306
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Monday 170220
For time:
42 GHD sit-ups
115-lb. squat clean thrusters, 21 reps
30 GHD sit-ups
115-lb. squat clean thrusters, 15 reps
18 GHD sit-ups
115-lb. squat clean thrusters, 9 reps
Thursday 170112
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lungesUse a 60-lb. dumbbell on the lunges.
Tuesday 161227
5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
Tuesday 161206
21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
95-lb. shoulder presses
Wednesday 161130
50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings