Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 140622
Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps
Friday 140606
5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps
Monday 140519
Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps
Tuesday 140429
For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders
Friday 140328
Workout 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
Daniel
Daniel
For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups
Fran
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
Monday 140217
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thrusters, 3 reps
Friday 140214
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.
Add all reps to calories for each row and post sum to comments.
Tuesday 140128
For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps