Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Thursday 070719
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Tuesday 070717
Weighted pull-ups 1-1-1-1-1-1-1 reps
Thursday 070712
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Monday 070709
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Thursday 070705
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
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 twenty pound vest or body armor, wear it.
Wednesday 070627
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Friday 070622
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows