Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Kerrie
Kerrie
Wearing a weight vest, 10 rounds for time of:100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
Thursday 201203
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Post all 10 times to comments.
Compare to 180425.
Friday 201127
Run for 35 minutes.
Every 5 minutes, stop and perform 15 burpees.
Friday 201120
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings♀ 24 kg ♂ 32 kg
Thursday 201112
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks♀ 105 lb. ♂ 155 lb.
Wednesday 201028
Happy Star
5-7-9-11 reps for time of:Burpees, jumping over an object
Thrusters, increasing load each roundRun 200 meters at the start of each round
♀ 95-105-110-115-lb. thrusters
♂ 135-145-155-165-lb. thrusters
Saturday 201024
Run 5,000 meters, preferably on a trail.
Friday 201023
Run 5,000 meters, preferably on a trail.
Tune in to Games.CrossFit.com Friday to watch the Games trail run and other events.
Friday 201016
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Sunday 201004
5 rounds for time of:
Run 800 meters
25 overhead squats
25 sumo deadlift high pulls♀ 55 lb. ♂ 75 lb.