Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Midline March
Midline March
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.
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.
Wednesday 140430
2014 Regional Event 1
1-rep-max hang squat snatch
Then, 2014 Regional Event 2
Max-distance handstand walk
Tuesday 140401
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk
Tuesday 131231
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Tuesday 131015
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
Thursday 130926
Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe
Friday 130705
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Wednesday 130306
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
One legged squat, 30 reps
Monday 130121
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.