Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 120201
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Tuesday 120110
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swingsJosh Everett 18 rounds. Post rounds completed to comments.
Compare to 110621.
Sunday 111211
Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-upsPhilip Kniep 4:29, Kristan Clever 5:05 (135lbs), James Hobart 6:05, Kevin Montoya 6:41.
Post time to comments.Compare to 100721.
Tuesday 111018
Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squatsNoah Gabriel Landis 37:47. Post time to comments.
Monday 111003
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbellsAustin Malleolo 5:48, Josh Everett 6:22, Jesse Bazarnick 6:50, Kristan Clever 8:03 (35lb DBs), Laurie Galassi 8:39 (25lb DBs).
Post time to comments.
Monday 110815
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Sunday 110807
CrossFit Games Masters Chipper
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 poundsScott DeTore 12:13, Kelly Guillory 12:44 (14lb ball, 95lb clean, 55lb SDHP).
Post time to comments.
Tuesday 110712
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Wednesday 110706
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 repsFor the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Tuesday 110628
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups