Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Crain
Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
Monday 150316
Push jerk 5-5-3-3-3-1-1-1-1-1 reps
Friday 150227
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatchesMen use 115 lb.
Women use 75 lb.Workout 15.1a
6 minutes to find 1-rep-max clean and jerkPerform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Thursday 150212
5 rounds for time of:
115-lb. hang power clean and jerks, 12 reps
115-lb. thrusters, 9 reps
115-lb. power snatches, 6 reps
Friday 150130
3 rounds for time of:
100 squats
50 box jumps, 20-inch box
45-lb. dumbbell clean and jerks, 25 reps
Wednesday 150128
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Friday 150123
Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps
Grace
Grace
135-lb. clean and jerks, 30 reps
Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.
Compare to 090508.
Luke
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Wednesday 141210
In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks