Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 161025
Complete as many rounds as possible in 10 minutes of:
20 GHD sit-ups
205-lb. squat cleans, 5 reps
Sunday 160821
For time:
135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups
Wednesday 160720
Masters Event 1
For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadliftsMen use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.
Sunday 160717
For time:
100 chest-to-bar pull-ups
100 handstand push-ups
100 GHD sit-ups
100 one-legged squats, alternating
Monday 160711
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups
Friday 160701
Mr. Joshua
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
250-lb. deadlifts, 15 reps
Tuesday 160621
4 rounds for time of:
135-lb. sumo deadlift high pulls, 20 reps
30 GHD sit-ups
Wednesday 160601
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps
Friday 160513
2016 Regional Event 5
3 rounds for time of:
400-meter run
40 GHD sit-ups
7 deadliftsMen use 405 lb., women use 275 lb.
Wednesday 160427
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
185-lb. deadlifts