Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 161224
Dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Monday 161114
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-undersRest as needed between rounds.
Thursday 160623
5 rounds of:
2 minutes of triple-unders
1 minute of handstand walking
Rest 2 minutes
Wednesday 160427
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
185-lb. deadlifts
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
Thursday 150205
4 rounds of:
2 minutes of triple-unders
2 minutes of burpees
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
Thursday 141016
Complete as many rounds as possible in 10 minutes of:
10 triple-unders
1.5-pood kettlebell swings, 15 reps
20 walking lunges
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
Monday 140217
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thrusters, 3 reps