Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 160202
For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.
Saturday 160123
2 rounds for time of:
20 muscle-ups
15-ft. rope climbs, 7 ascents
Monday 151228
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-upsUse a 55-lb. dumbbell for the snatches.
Monday 151123
12-9-6 reps for time of:
225-lb. squat cleans
Muscle-ups
Tuesday 151110
For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
Tuesday 151027
5 2-minute rounds of:
5 muscle-ups
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps 135-lb. thrustersRest 3 minutes between rounds. Post number of thrusters completed each round to comments.
Monday 151019
For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders
Horton
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carryShare the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
Monday 151005
Complete as many rounds as possible in 30 minutes of:
12 walking-lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Saturday 150912
12-9-6 reps for time of:
Muscle-ups
275-lb. deadliftsEach time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.