Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 200913
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories♀ 65-lb. SDHP ♂ 95-lb. SDHP
Saturday 191123
21-15-9 reps for time of:
Deadlifts
Inverted burpees♀ 185 lb. ♂ 275 lb.
Sunday 190714
3 rounds for time of:
Run 400 meters
15 thrusters
21 inverted burpees♀ 95 lb. ♂ 135 lb.
Practice SLIPS for 15 minutes.
Tuesday 190219
3 rounds for time of:
21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees
Sunday 190106
3 rounds for time of:
15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over the rower
Monday 161128
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories
Saturday 160109
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
AMRAP (in a team of 4) in 20 minutes
8 Inverted Burpees
21 Air Squats
12 Burpees
AMRAP in 20 minutes
40 Air Squats
20 Push-Ups
10 Reverse Burpees
Every 2 minutes on the minute starting 0:00, perform:
40 Double-Unders
4 Rounds for Time
20 Jerks (47/34 kg)
20 Air Squats
20 Hang Cleans (47/34 kg)
20 Inverted Burpees
20 Ring Dips
20 Overhead Barbell Lunges (47/34 kg)
Rest 4 minutes
Then, establish in 4 minutes:
1 rep max Snatch
Wear a Safety Mask through the workout.