Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 150108
Complete as many rounds as possible in 12 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent
Wednesday 141112
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Monday 140929
7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent
Sunday 140914
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Wednesday 140910
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-foot L-sit rope climb, 1 ascent
JBo
JBo
Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps
Thursday 140710
For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups
Wyk
Wyk
5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate
Thursday 140612
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters
Sunday 140504
2014 Regional Event 5
10 rounds for time of:
1 legless 14-foot rope climb
200-foot sprint