Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 171103
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell
Dallas 5
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Monday 170206
5 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-upsComplete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Tuesday 161108
Complete as many rounds as possible in 15 minutes of:
4 bar muscle-ups
45-lb. dumbbell Turkish get-ups, 6 reps
8 ring push-ups
Thursday 160407
3 rounds for time of:
20 strict ring dips
20 strict chest-to-bar pull-ups
10 barbell Turkish get-ups, 75 lb.
Monday 150921
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)
Friday 150220
Complete as many rounds as possible in 15 minutes of:
30 GHD sit-ups
20 Turkish get-ups with a 50-lb. dumbbell
30 GHD sit-ups
40 single-arm overhead squats with a 50-lb. dumbbell
Tuesday 141209
Barbell Turkish get-up 1-1-1-1-1-1-1 reps
Thursday 140703
5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters
Arnie
Arnie
With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm