Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 171221
Complete as many rounds as possible in 20 minutes of:
10 box jumps, 36-in. box
15 single-arm overhead squats, 50-lb. dumbbell
20 GHD sit-ups
Monday 171211
4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps
Saturday 171202
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-upsMen use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box
Sunday 171105
For time:
115-lb. overhead squats, 30 reps
15 muscle-ups
115-lb. overhead squats, 20 reps
10 muscle-ups
Tuesday 171010
Overhead squat 1-1-1-1-1-1-1 reps
Wednesday 170920
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Tuesday 170829
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75 lb.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75 lb.
75 sit-ups
5 rope climbs, 15-ft. rope
Wednesday 170823
Overhead squat 5-5-5-5-5 reps
Monday 170724
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.
Monday 170710
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each rep.