Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 170803
CrossFit Games Run Swim Run
For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles
Friday 170728
3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 25-lb. plate
Wednesday 170719
4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run
Friday 170707
8 rounds of:
Run 400 meters
Rest 90 seconds
Rich
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
White
White
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters
Saturday 170624
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
315-lb. deadlifts, 10 reps
Run 800 meters
50 sit-ups
Sunday 170618
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters
Thursday 170608
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-upsRest 2 minutes between rounds.
Thursday 170601
10 200-meter sprints
Rest as needed between efforts.