Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200118
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday 191231
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Friday 191213
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups♀ 24-in. box ♂ 30-in. box
Friday 191122
For time:
1 round of:
30 strict pull-ups
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups
20 push-ups
30 squats
Tuesday 191105
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats♀ 25-lb. DBs, use one for pull-ups
♂ 35-lb. DBs, use one for pull-ups
Saturday 191102
3 rounds for time of:
25 strict pull-ups
50 push-ups
75 squats
Run 800 m
Thursday 190919
On a 25-minute clock:
As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squatsThen, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squatsThen, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squatsThen, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squatsThen, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats
Barbara
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely 3 minutes between each round.
Friday 190726
5 rounds for time of:
400-m run
30 push-ups
30 GHD sit-ups
Saturday 190713
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.