Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 100321
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 repsThese are one-arm squat snatches, alternating arms.
Monday 100222
Run or Row 5K
Thursday 100211
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Monday 100125
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
Tuesday 091229
Row 5K
Sunday 091227
Row 5K
Sunday 091213
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Friday 091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Thursday 091008
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Tuesday 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-upsIf you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.