Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190819
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms♀ 45-lb. dumbbell
♂ 65-lb. dumbbell
Thursday 190801
4 rounds for time of:
400-m run
3 legless rope climbs
7 snatches♀ 130 lb.
♂ 185 lb.
Thursday 190718
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.♀ 95 lb. ♂ 135 lb.
Sunday 190630
Without rest, 2 rounds of:
1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent
Wednesday 190619
3 rounds for time of:
15 thrusters
3 15-ft. rope climbs, legless ascent and descent♀ 105 lb. ♂ 155 lb.
Monday 190603
3 rounds for time of:
15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box
Saturday 190518
3 rounds for time of:
2 legless rope climbs, 15-ft. rope
35 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Tuesday 190507
100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAPAFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.
Monday 190415
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. ropeMen: 50-lb. dumbbell
Women: 35-lb. dumbbell
Sunday 190407
5 rounds for time of:
1 L-sit rope climb, 15 ft.
35 strict push-ups