Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 160502
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk
Friday 160304
Workout 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Friday 160129
5 rounds for reps of:
1 minute of 185-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
Monday 151214
5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars
Tuesday 151110
For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
Monday 151019
For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders
Saturday 150919
5 rounds for time of:
15-ft. rope climb, 1 ascent
12 toes-to-bars
15-ft. rope climb, 1 ascent
50-lb. dumbbell squat cleans, 12 reps
Sunday 150719
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Tuesday 150623
For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope
Tuesday 150526
Complete as many rounds as possible in 15 minutes of:
10 body-weight bench presses
20 toes-to-bars
30 hip extensions