Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170222
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
Tuesday 170214
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for timeRest as needed between exercises.
Monday 170206
5 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-upsComplete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Weston
Weston
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm
Tuesday 170131
Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max caloriesRest 3 minutes between rounds.
Tuesday 170103
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Thursday 161222
Row 5,000 meters
Thursday 161215
5 rounds for time of:
12 left-arm kettlebell snatches, 1.5 pood
12 right-arm kettlebell snatches, 1.5 pood
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes
Monday 161128
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories
Wednesday 161109
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating