Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 151019
For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders
Monday 151005
Complete as many rounds as possible in 30 minutes of:
12 walking-lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Thursday 150924
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups
Sunday 150830
45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)
Sunday 150719
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Thursday 150709
5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
Monday 150615
Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups
Friday 150508
For time:
1-mile run
135-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches
Sunday 150503
5 rounds, each on a 3-minute clock, of:
20 GHD sit-ups
20 hip extensions
Max reps body-weight front squatRest at least 3 minutes between each round.
Tuesday 150414
Complete as many rounds as possible in 15 minutes of:
135-lb. push presses, 7 reps
135-lb. overhead squats, 10 reps
15 GHD sit-ups