Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 160930
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Monday 160926
5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating
Freestyle Fran
Freestyle Fran
45 reps of each for time:
95-lb. thrusters
Pull-upsPartition as needed to complete 45 reps of each exercise as quickly as possible.
Read “Fooling Around With Fran” to help strategize.
Joshie
Joshie
3 rounds for time of:
40-lb. dumbbell snatches, 21 reps, right arm
21 L pull-ups
40-lb. dumbbell snatches, 21 reps, left arm
21 L Pull-ups
Wednesday 160907
21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats
Chest-to-bar pull-upsMen use 95 lb., Women use 65 lb.
Nickman
Nickman
With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms
Monday 160822
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squatsEtc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
Tuesday 160816
21-18-15-12-9-6-3 reps for time of:
35-lb. dumbbell burpee / hang squat clean / thrusters
Pull-upsThe “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Monday 160808
TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-inch box
12 kettlebell swings, 2 pood
Fran
Fran
21-15-9 reps for time of:
95-lb. thrusters
pull-ups