Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 140212
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).
Add all reps to calories for each row and post sum to comments.
Saturday 140208
3 rounds for time of:
115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups
Sunday 140209
3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups
Monday 140210
3 rounds for time of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups
Wednesday 140205
In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees
Saturday 140125
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 140119
Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps
Monday 140113
21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat
Sunday 140105
For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups
Wednesday 140108
Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps