Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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René
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpeesIf you have a 20-lb. weight vest or body armor, wear it.
Hortman
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups
Murph
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile runPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.
SQT
Masters Event 3
SQT
3 rounds for time of:
95-lb. ground-to-overheads, 10 reps
200-yard shuttle sprint, 50 yards there and back twice
Thursday 150709
5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
PK
PK
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes
Monday 150629
3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
Hall
Hall
5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes