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
15 Kettlebell Swings (75/55 lb)
10 Lunges
15 calorie Assault Air Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches (95/65 lb)
Box Jumps (24/20 in)
Push-Ups
Sumo Deadlift High-Pulls (95/65 lb)
For time
30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers
Use one pair of Dumbbells (55/35 lb) throughout
AMRAP in 5 minutes
10 Sumo Deadlift High-Pulls (75/55 lb)
20 AbMat Sit-Ups
5 Rounds for Time
5 Handstand Push-Ups
10 Box Jumps (24/20 in)
15 Sumo Deadlift High-Pulls (95/65 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
30 Single-Unders