Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 160414
Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups
Saturday 160402
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps
Sunday 160207
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Sunday 160117
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensionsTake your time and perform each rep slowly and methodically.
Friday 160115
5 rounds for time of:
25 GHD sit-ups
25 back extensions
15-foot legless rope climb, 5 ascentsEach rope climb should begin and end seated on the floor. Post time to comments.
Wednesday 160106
3 rounds for time of:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Saturday 160102
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-upsThen, row 1,000 meters
Tuesday 151222
Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45-lb. plate overhead
30 GHD sit-ups
Saturday 151212
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30-inch box
20 GHD sit-ups
Saturday 151128
Complete as many rounds as possible in 20 minutes of:
400-meter run
185-lb. front squats, 10 reps
20 GHD sit-ups