Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 130303
Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.
Compare to 010217.
Saturday 130216
Hope For Kenya workout is today!
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Thursday 130110
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Saturday 121229
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Saturday 121215
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
Saturday 121201
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Monday 121119
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Monday 121008
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
Friday 120914
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
Saturday 120616
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds