Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190602
For time:
Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters♀ 95 lb. ♂ 135 lb.
Friday 190510
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Fran (kipping!)
21-15-9 reps for time of:
Thrusters
Pull-ups♀ 65 lb. ♂ 95 lb.
Monday 190506
3 rounds for time of:
15 cleans
15 thrusters
1,000-m row♀ 95 lb. ♂ 135 lb.
Saturday 190420
3 rounds for time of:
500-m row
100 double-unders
20 thrustersMen: 65 lb.
Women: 45 lb.
Monday 190408
3 rounds for time of:
15 power snatches
15 thrusters
1,000-m rowMen: 95 lb.
Women: 65 lb.
Friday 190322
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-upsMen 95 lb.
Women 65 lb.
Tuesday 190319
For time:
Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrustersMen: 135 lb.
Women: 95 lb.
Strict Fran
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-upsMen: 95 lb.
Women: 65 lb.
Monday 190211
3 rounds for time of:
15 power snatches
15 thrustersMen: 95 lb.
Women: 65 lb.
Wednesday 190102
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrustersMen: 65 lb.
Women: 45 lb.