Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tiff
Tiff
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
Monday 161219
10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-upsFor weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after 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.
Saturday 161210
3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-upsCompare to 101208.
Sunday 161204
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box
Monday 161128
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories
Daniel
Daniel
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups
Saturday 161105
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-upsMen use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box
Thursday 161027
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Artie
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Tuesday 161011
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rowerScore is total calories rowed.