Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 140613
5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps
Thursday 140605
21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups
Tuesday 140527
For time:
Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups
Zembiec
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter runDuring each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Sunday 140511
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squatsCompare to 121119.
Wednesday 140507
2014 Regional Event 7
For time:
64 pull-ups
205-lb. overhead squats, 8 reps
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.
Saturday 140419
Masters Qualifier Event 1
1-rep-max clean
Then, Masters Qualifier Event 4
For time:
100 pull-ups
100 wall-ball shots, 20-lb. ballRest as needed between the clean and the couplet. Post load and time to comments.
Monday 140414
Weighted pull-ups 5-5-3-3-3-1-1-1-1
Justin
Justin
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups