Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 150408
Complete as many rounds as possible in 15 minutes of:
25-meter handstand walk
20 knees-to-elbows
15 hip extensions holding a 25-lb. plate
Friday 150227
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatchesMen use 115 lb.
Women use 75 lb.Workout 15.1a
6 minutes to find 1-rep-max clean and jerkPerform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Sunday 150215
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders
Sunday 150201
21-18-15-12-9-6-3 reps for time of:
255-lb. deadlifts
Strict knees-to-elbows
Luke
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Paul
Paul
5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards
Monday 141117
3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps
Friday 141024
21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches
Monday 141020
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
Monday 140922
21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars