Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 160219
For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 repsWork from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
Monday 160208
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleansRest 5 minutes between rounds.
Tuesday 160119
2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups
Wednesday 160113
21-15-9 reps of:
Dumbbell thrusters
L pull-upsChoose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Saturday 160109
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Thursday 160107
For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-upsUse the same load for the jerks that you used for the cleans on Tuesday's WOD.
Sunday 160103
1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 repsTime each descent (or at least count them) and post the sum of the descents and total time to complete to comments.
Friday 160101
5 rounds for time of:
20 L pull-ups
16 ring dips
Harper
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
Monday 151221
3 rounds for time of:
Run 1 mile
50 pull-ups