Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 140811
5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders
Wednesday 140723
Overhead squat 1-1-1-1-1-1-1 reps
Tuesday 140610
Overhead squat 10-10-10-10-10 reps
Sunday 140608
Overhead squat 1-1-1-1-1-1-1 reps
Wednesday 140507
2014 Regional Event 7
For time:
64 pull-ups
205-lb. overhead squats, 8 reps
Nukes
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max repsDo not rest between rounds. Post run times and reps completed for each exercise to comments.
Arnie
Arnie
With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm
Saturday 140308
Workout 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Friday 140131
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips
Monday 140113
21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat