Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 151013
5 rounds for time of:
Run 800 meters
205-lb. bench presses, 10 reps
45-lb. weighted pull-ups, 10 reps
Fran
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
Jennifer
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Sunday 150913
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-upsEtc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.
Chelsea
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squatsIf you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.
Compare to 150818.
Monday 150824
5 rounds for time of:
15 chest-to-bar pull-ups
Run 400 meters
Chelsea
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squatsIf you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.
Compare to 050207.
René
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpeesIf you have a 20-lb. weight vest or body armor, wear it.
Murph
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile runPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.
Friday 150717
10 rounds for time of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups