Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Shawn
Shawn
For time:
Run 5 milesRun in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Michael
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Saturday 150103
4 rounds, each for time of:
800-meter runRest as needed between efforts.
Helen
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Luke
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Loredo
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Kelly
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
Spehar
Spehar
For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 milesPartition the thrusters, pull-ups and run as needed.
Monday 141201
For time:
1.5-pood kettlebell swings, 75 reps
Run 1 mile
1.5-pood kettlebell swings, 75 reps