Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 150429
5 rounds for time of:
Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups
Friday 150424
2015 Masters Qualifier Event 4
21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups
2011 Regional Event 1
2011 Regional Event 1
For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters
Sunday 150412
3 rounds for time of:
10 strict handstand push-ups
15 strict ring dips
20 strict push-ups
45 strict pull-ups
Friday 150320
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.Men clean 185 lb.
Women clean 125 lb.
Monday 150309
10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups
J.T.
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Robbie
Robbie
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
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
Wednesday 141203
For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps