Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 171020
5 rounds for time of:
30-yard weighted lunge, 50-lb. dumbbells
60-yard shuttle sprint (5-10-15 yards)
Wednesday 171011
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 155-lb. 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 155-lb. clean and jerks
Tuesday 171003
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Andy
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
Loredo
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Emily
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Friday 170908
4 rounds, each for time, of:
800-meter runRest as needed between efforts.
Dunn
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. boxOn the burpees, jump over the box without touching it.
Wednesday 170816
3 rounds for time of:
30 pull-ups
400-meter run
Wednesday 170809
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood