Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 150924
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups
Chelsea
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squatsIf you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.
Compare to 150818.
Pike
Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Chelsea
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squatsIf you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.
Compare to 050207.
Friday 150807
5 rounds for time of:
Swim 100 yards
30 push-ups
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 20-lb. vest or body armor, wear it.
Saturday 150627
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
10 muscle-ups
Servais
Servais
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
Sunday 150531
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Capoot
Capoot
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters