Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 100617
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yardsKristan Clever 11:32, Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.
Saturday 100410
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yardsChris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). Post time to comments.
Thursday 100114
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Sunday 021103
Two rounds for time of:
Tabata Squat
Handstand walk, 4 minutesNote: If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.
Monday 010827
Tabata Squat
Handstand walk; 4 minutes
Repeat.Note:
If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.
15-12-9 Reps for Time
Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups
4 Rounds for Time
6 Hand Release Deadlifts (365/255 lb)
12 Single Arm Kettlebell Snatches (53/35 lb) (per arm)
18 Wall Ball Shots (30/20 lb)
48 foot Handstand Walk
Time Cap: 18 minutes
AMRAP (with a Partner) in 18 minutes
5 Squat Snatches (135/95 lb)
14 Deadlifts (315/225 lb)
5 Bar Muscle-Ups
30 Toes-to-Bars
35 ft Handstand Walk
Cash Out:
1983 meter Run (together)
Three Parts With a Running Clock for Time
Part A
On the 0:00, perform:
75/50 calorie Assault Bike
50 Strict Handstand Push-Ups
Time Cap: 12 minutes
Part B
On the 15:00, perform:
50-35-20 GHD Sit-Ups
100 foot Handstand Walk (after each set)
Time Cap: 12 minutes
Part C
On the 35:00, 3 Rounds of:
400 meter Run
21 Lateral Barbell Burpees
5 Rounds for Time
5-4-3-2-1 Rope Climbs
50 Double-Unders
50 ft Handstand Walk (4x12.5 ft unbroken segments)