Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nancy
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps
Monday 150921
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)
Tuesday 150908
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Tuesday 150811
4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps
Saturday 150627
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
10 muscle-ups
Saturday 150530
Overhead squat 10-5-3-1-1-1-3-5-10 reps
Friday 150508
For time:
1-mile run
135-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches
Tuesday 150414
Complete as many rounds as possible in 15 minutes of:
135-lb. push presses, 7 reps
135-lb. overhead squats, 10 reps
15 GHD sit-ups
Sunday 150329
Overhead squat 1-1-1-1-1-1-1 reps
Friday 150306
Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squatss
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Men use 95 lb.
Women use 65 lb.