Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 060111
21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Dan
Dan
Four rounds for time of:
Overhead squat 21 reps
Run 400 meters
Wednesday 030924
Complete 5 rounds for time of:
Run 400 meters
Overhead Squat 95 X 21Squat to 10 in. box. Compare results to 030623 and post time to comments.
Sunday 030810
4 x 5 x (Cln+FS+PP+BS+PP+OHS)
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
Rest as needed between sets. Post load to comments.
Monday 030623
Complete 5 rounds of:
Run 400 meters
Overhead squat 95X21Squat to 10” box. Post time to complete all five rounds to comments.
Sunday 030223
Five rounds for time of:
Run 400 meters
65 pound Overhead squat, 21 reps
Thursday 030206
Overhead Squats:
5 very light Overhead squats, 5 reps.
65 pound Overhead squat, 10 repsAdd 5 lbs at a time keeping the reps at 10.
How many sets of 10 can you get while
increasing the weight each time?
( If you are familiar with the movement
you may take greater weight increases.)
Saturday 021228
For time:
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Overhead Squat, 20 reps
Friday 020913
Overhead squat 10-10-10-10-10 reps
Muscle-up for ten minutes
Bike for five minutes
Monday 020128
Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.