Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 010821
Four rounds for time of:
1/2 body weight Sumo deadlift High-pull, 15 reps
400 meter Run
Tuesday 010731
Three rounds for time of:
Box Jump, 50 reps
Sumo Deadlift High-pull, 15 reps, .
Rest two minutes.Notes
1. Use max load on deadlift
2. Come to full extension on box before jumping or stepping down
3. Use 30" box if able
Thursday 010802
For time:
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 repsNotes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.
Friday 010608
For Time:
Jump Rope "Double Unders"; 2 minutes
10 Handstand push-ups
Jump Rope "Double Unders"; 2 minutes
Sumo Deadlift High Pull @ no less than for 1/2 your body weight for:
12-10-8-6-4 reps. Use same load for each set.
Jump Rope "Double Unders"; 2 minutes
50 Dips, as many sets as required. If able use rings.
Jump Rope "Double Unders"; 2 minutesCan you do this in twenty minutes?
5 Rounds for Time
600 meter Run
20 Overhead Squats (75/55 lb)
20 Sumo Deadlift High Pulls (75/55 lb)
5 Rounds for Time
5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
6 Rounds For TIme
400 meter Sandbag Carry (50/40 lb)
12 Push Presses (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pulls (95/65 lb)
21-15-9 Reps for Time
Row (calories)
Thrusters (65/45 lb)
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls (65/45 lb)
Wall Balls (20/14 lb)
Burpees
5 Rounds For Time
7 Muscle-Ups
21 Sumo-Deadlift High-Pulls (95/65 lb)
AMRAP in 12 minutes
3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees
Then, in remaining time:
Max Calorie Assault Air Bike