Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 160301
9-15-21 reps for time of:
Row for calories
115-lb. power snatches
Wednesday 160224
3 rounds for time of:
Row 1,000 meters
Run 800 meters
Sunday 160207
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Wednesday 160127
3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Fight Gone Bad!
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.
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Compare to 140828.
Sunday 160110
Row 10,000 meters
Wednesday 160106
3 rounds for time of:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Saturday 160102
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-upsThen, row 1,000 meters
Monday 151214
5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars
Friday 151127
3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups