Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 141121
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
Ozzy
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run
Saturday 141004
4 rounds for time of:
45-second L-sit hold
135-lb. deadlift, 30 reps
15 handstand push-ups
Thursday 140918
5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups
The Seven
The Seven
7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups
Tuesday 140902
21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
Saturday 140712
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.
Friday 140613
5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps
Wednesday 140604
21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups
Thursday 140529
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups