Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190318
3 rounds for max reps of:
Body-weight bench presses
Strict pull-ups
Monday 190311
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-upsThen,
Practice L-sits for 10 minutes.
Monday 190304
For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.
Strict Fran
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-upsMen: 95 lb.
Women: 65 lb.
Tuesday 190212
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
Saturday 190202
3 rounds for time of:
1,000-meter row
5 rounds of Cindy1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Wednesday 190123
3 rounds of:
7 dumbbell bench presses
5 strict L pull-upsThen,
Row 1,000 m for time
Thursday 190117
Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m
Tuesday 190115
Complete as many rounds as possible in 20 minutes of:
15 strict pull-ups
30 push-ups
45 squats
Cindy, Strict!
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats