Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 160418
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 of the fifteen sets.
Saturday 160402
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps
Wednesday 160330
Overhead squat 1-1-1-1-1-1-1 reps
Thursday 160204
4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps
Saturday 160130
Overhead squat 10-5-3-1-1-1-3-5-10 reps
Sunday 160117
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensionsTake your time and perform each rep slowly and methodically.
Friday 151204
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-upsUse a 55-lb. dumbbell for the snatches and overhead squats.
Friday 151023
21-18-15-12-9-6-3 reps for time of:
Ring dips
115-lb. overhead squats
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
Wednesday 151007
For time:
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps