Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 170509
For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders
Monday 161114
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-undersRest as needed between rounds.
Thursday 080814
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Tuesday 071009
Five rounds for time of:
50 Squats
100 Rope jumps
Wednesday 031001
Jump rope double-under for 2 minutes
Sit-up for 2 minutes
Jump rope double-under for 90 seconds
Sit-up for 90 seconds
Jump rope double-under for 1-minute
Sit-up for 1-minute
Jump rope double-under for 30 seconds
Sit-up for 30 seconds
Saturday 030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 SquatsIf you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.
Saturday 030531
For twenty minutes:
7 Jump rope “double-unders”
7 Pull-ups
7 Push-upsScored by number of reps completed in 20 minutes.
Thursday 030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Saturday 030308
Complete as many rounds in 20 minutes of:
10 Bench press: body weight
10 Pull-ups
10 Jump Rope "Double unders"
Saturday 030208
Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups