Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 140813
10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for caloriesRest 1 minute between rounds. Post number of calories rowed each round to comments.
Thursday 140807
3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps
21-15-9 Complex
21-15-9 Complex
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Sunday 140720
Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-upRest at least 2 minutes between exercises. Post total reps completed to comments.
Helen
Helen
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Tuesday 140708
For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch
Bell
Bell
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps
Wednesday 140702
10 rounds for time of:
5 pull-ups
5 push-ups5 rounds for time of:
10 GHD sit-ups
10 back extentions2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inchRest as needed between couplets. Post time for each couplet to comments.
Thursday 140626
4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups
Friday 140620
10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-upsFor weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.