Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200724
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings♀ 1.5 pood ♂ 2 pood
Sunday 200712
3 rounds for time of:
50 lunges
7 muscle-ups
10 hang squat clean and push jerks♀ 95 lb. ♂ 135 lb.
Saturday 200606
3 rounds for time of:
20 front squats
7 muscle-ups♀ 125 lb. ♂ 185 lb.
Saturday 200321
12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups♀ 45-lb. dumbbell ♂ 70-lb. dumbbell
Saturday 200222
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
5 strict muscle-ups
Friday 200207
12-9-6 reps for time of:
Deadlifts
Bar muscle-ups♀ 205 lb. ♂ 315 lb.
Saturday 200125
3 rounds for time of:
Row 500 meters
12 muscle-ups
Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAPEach time you break, stop and L-sit from the floor for 20 seconds.
Workout 20.5
Workout 20.5
For time, partitioned any way:40 muscle-ups
80-cal. row
120 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Read the scorecard for full event details.
Saturday 191026
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
20 GHD sit-ups
1-minute plank hold