Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 150717
10 rounds for time of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Friday 150710
For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-upsRest 15 minutes
Then, for time:
21 parallette handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
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
Friday 150605
For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
Saturday 150502
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Saturday 150228
5 rounds for time of:
100-foot handstand walk
30 one-legged squats, alternating
Monday 150126
21-18-15-12-9-6-3 reps for time of:
115-lb. power cleans
One-legged squats, right leg
One-legged squats, left leg
Friday 140613
5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps
Thursday 140501
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Tuesday 140401
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk