Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170531
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
Monday 170501
7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions
Monday 170123
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladderFor the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Sunday 161218
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Tuesday 161206
21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
95-lb. shoulder presses
Wednesday 161012
Shoulder press 3-3-3-3-3 reps
Compare to 130731.
Saturday 160618
Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.
Thursday 160609
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Saturday 160423
Shoulder press 3-3-3-3-3-3-3 reps