Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 201213
For time:
20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit
Saturday 201128
5 rounds for time of:
100-ft. handstand walk
30 single-leg squats, alternating
Tuesday 201027
Handstand walk 100 yards
If you fall, restart at the point of contact furthest from the finish.
Tuesday 200901
Midline March
3 rounds for time of:25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge♀ 115-lb. OH lunge ♂ 155-lb. OH lunge
Saturday 200808
Complete as many rounds as possible in 10 minutes of:
25 squats
50-ft. handstand walk
Sunday 200517
Complete as many rounds as possible in 15 minutes of:
25-ft. handstand walk
75-ft. walking lunge
25 sit-ups
Friday 200417
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft. handstand walk♀ 35-lb. DB ♂ 50-lb. DB
Saturday 200215
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Sunday 191229
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk
Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAPEach time you break, stop and L-sit from the floor for 20 seconds.