Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 161011
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rowerScore is total calories rowed.
Tuesday 160913
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Monday 160822
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squatsEtc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
Friday 160805
For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50-meter handstand walk
Run 800 meters
Saturday 160723
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, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.
Angie
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Sunday 160626
For time:
75 pull-ups
Row 500 meters
75 push-ups
Row 500 meters
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters
Wednesday 160615
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Monday 160516
5 rounds for time of:
Swim 100 yards
30 push-ups
Friday 160506
For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups