Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 140908
2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups
Wednesday 140827
For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute
Saturday 140809
Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
21-15-9 Complex
21-15-9 Complex
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Thursday 140710
For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups
Monday 140519
Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps
Thursday 140515
7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Thursday 140501
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Amanda
Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Friday 140321
Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups