Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 160603
21-15-9 reps for time of:
Parallette handstand push-ups
Bar muscle-ups
Thursday 160512
Regional Nate
10 rounds for time of:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatchesMen use 70 lb., women use 53 lb.
Saturday 160416
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Monday 160404
Robbie
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
Thursday 160331
For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots
55 deadliftsUse the same loads you used in Workout 16.4.
Friday 160318
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-upsMen deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Diane
Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
Sunday 151122
Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups
Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsOR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Sunday 151011
5 rounds for time of:
225-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps