Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 141026
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Monday 141020
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
Tuesday 141014
Complete as many rounds as possible in 20 minutes of:
135-lb. bench press, 21 reps
21 L pull-ups
Monday 141006
3 rounds for time of:
30-second L-sit hold
20 pull-ups
135-lb. thrusters, 10 reps
Friday 140926
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups
Wednesday 140917
5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensionsPerform the hip-back extensions slowly and methodically.
The Seven
The Seven
7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups
Tuesday 140902
21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
Friday 140829
30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Wednesday 140827
For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute