Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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T.U.P.
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Friday 151204
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-upsUse a 55-lb. dumbbell for the snatches and overhead squats.
Tuesday 151201
Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps
Friday 151127
3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups
Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsOR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Tuesday 151110
For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
Friday 151106
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-undersMen use 135 lb., women use 105 lb.
Tabata Something Else
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Sunday 151025
15-12-9 reps for time of:
135-lb. clean and jerks
Chest-to-bar pull-ups
Scooter
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprintThen, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.