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)
AMRAP in 24 minutes
3 Muscle-Ups
6 Kettlebell Thrusters
9 Box Jumps
12 Sumo Deadlift High-Pulls
15 calorie Assault Air Bike
18 Push-Ups
21 AbMat Sit-Ups
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest
For Time
Buy-In: 75 Handstand Push-Ups
Then, 6 Rounds of:
8 Squat Cleans (50/35 kg)
5 Sumo Deadlift High-Pulls (50/35 kg)
19 Sit-Ups
45 Double-Unders
3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)
Five Tabatas in 20 minutes
Wall Ball Shots (20/14 lb) (10/9 ft)
Sumo Deadlift High-Pulls (75/55 lb)
Box Jumps (20 in)
Push-Presses (75/55 lb)
Row (for calories)