Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 200913
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories♀ 65-lb. SDHP ♂ 95-lb. SDHP
Monday 200831
Max reps shoulder press, 95/135 lb.
Max reps L pull-up
Max reps shoulder press, 75/115 lb.
Max reps strict pull-up
Max reps shoulder press, 65/95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 45/65 lb.
Max reps pull-upRest at least 2 minutes between exercises.
Tuesday 200825
10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.♀ 125-lb. thrusters ♂ 185-lb. thrusters
Pyramid Double Helen
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups♀ 16-kg KB ♂ 24-kg KB
Sunday 200809
Complete as many rounds as possible in 20 minutes of:
12 bench presses
12 strict pull-ups♀ 95 lb. ♂ 135 lb.
Fran
Fran
21-15-9 reps for time of:Thrusters
Pull-ups♀65 lb. ♂95 lb.
Friday 200731
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Monday 200720
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups♀ 24-in. box ♂ 30-in. box
Wednesday 200708
Complete as many rounds as possible in 20 minutes of:
5 strict weighted pull-ups
10 weighted sit-ups
15 dumbbell squats♀ 25-lb. DBs ♂ 35-lb. DBs
Use a single DB for the pull-ups and sit-ups and two for the squats.
Monday 200629
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-upsFor weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.