Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 201209
Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats♀ 55 lb. ♂ 75 lb.
Monday 201207
5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 back extensions
25 knees-to-elbows♀ 1.5-pood KB ♂ 2-pood KB
Sunday 201115
Complete as many rounds as possible in 10 minutes of:
20 dips
15 GHD sit-ups
20 handstand push-ups
15 GHD sit-ups
Sunday 201101
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Thursday 201008
21-18-15-12-9-6-3 reps for time of:
Front squats
GHD sit-ups♀ 125 lb. ♂ 185 lb.
Awful Annie
Awful Annie
For time:
50 double-unders
50 GHD sit-ups
5 cleans
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean♀ 185 lb. ♂ 275 lb.
Reduce reps and/or load to try to finish within 20 minutes. Post time to comments.
Tuesday 200901
Midline March
3 rounds for time of:25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge♀ 115-lb. OH lunge ♂ 155-lb. OH lunge
Thursday 200813
Complete as many rounds as possible in 10 minutes of:
5 strict muscle-ups
15 GHD sit-ups
Monday 200727
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups♀ 155 lb. ♂ 225 lb.
Saturday 200711
4 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute