Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190331
Practice L-sits for 10 minutes.
Row 5,000 meters for time.
Stretch for 10 minutes.
Sunday 190324
For time:
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Tuesday 190319
For time:
Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrustersMen: 135 lb.
Women: 95 lb.
Monday 190311
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-upsThen,
Practice L-sits for 10 minutes.
Wednesday 190306
Practice front scale for 10 minutes
Practice back scale for 10 minutesThen,
Row 5,000 meters for time
Wednesday 190227
Row 5,000 meters
Friday 190215
3 rounds for time of:
15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter rowMen: 40-lb. dumbbell
Women: 25-lb. dumbbell
Friday 190208
3 rounds for time of:
7 strict muscle-ups
50 squats
1,000-meter row
Wednesday 190206
3 rounds for time of:
1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups
Saturday 190202
3 rounds for time of:
1,000-meter row
5 rounds of Cindy1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.