Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Midline March
Midline March
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.
Friday 140718
For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run
Tuesday 140708
For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch
Wednesday 140702
10 rounds for time of:
5 pull-ups
5 push-ups5 rounds for time of:
10 GHD sit-ups
10 back extentions2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inchRest as needed between couplets. Post time for each couplet to comments.
Thursday 140626
4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups
Wednesday 140618
3 rounds for time of:
25 GHD sit-ups
205-lb. clean and jerks, 5 reps
Sunday 140601
7 rounds for time of:
Row 250 meters
20 GHD sit-ups
Friday 140516
50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings
Tuesday 140304
5 rounds for time of:
1,000-m row
30 hip extensions
30 GHD sit-ups
Saturday 140222
2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups