Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 140316
Ryan
5 rounds for time of:
7 muscle-ups
21 burpeesEach burpee terminates with a jump one foot above max standing reach.
Thursday 140123
Three rounds for time of:
5 Strict muscle-ups
10 Strict handstand push-ups
15 One legged squats, each leg
Friday 140117
For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters
Wednesday 131204
Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups
Wednesday 131120
For time:
15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups
Saturday 131109
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Saturday 130921
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up
Monday 130729
For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 160 pound barbell Overhead walking lunges, 90 feet
Saturday 130713
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Friday 130614
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up