Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Thursday 131128
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
Wednesday 131023
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Thursday 130919
Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
Sunday 130825
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Sunday 130721
"Tabata This!"
Tabata Row
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. Unit for the row is "calories".
Wednesday 130605
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups
Tuesday 130430
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Sunday 130414
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups