Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 170930
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-upsMen thruster 45 lb.
Women thruster 35 lb.
Monday 170925
For time:
50-cal. row
50 toes-to-bars
Monday 170918
5 rounds for time of:
60-second L-sit hold
30-cal. rowEach round, accumulate a total of 60 seconds holding the L-sit.
Saturday 170909
7 2-minute rounds of:
25-cal. row
205-lb. jerks, max repsThere is no rest between rounds.
Monday 170821
5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps
Tuesday 170815
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders
Saturday 170805
CrossFit Games Triple-G Chipper
For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 100 / 70-lb. dumbbell
Monday 170731
4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. ropeDo handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.
Dallas 5
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Thursday 170622
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees