Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 140127
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
Tuesday 140121
Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups
Tuesday 140107
Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups
Monday 131230
15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up
Wednesday 131218
Ten rounds for time of:
12 Burpees
12 Pull-ups
Thursday 131121
Weighted pull-ups 1-1-1-1-1-1-1 reps
Monday 131118
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Thursday 131031
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 poundsHold 25 pound plate or dumbbell to chest for back extensions.
Sunday 131027
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.