Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 130816
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Thursday 130530
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold
Monday 120319
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
Saturday 111112
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating armsAustin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.Compare to 041015.
Monday 100830
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots pressRory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.
Sunday 091213
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Monday 020128
Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.
Wednesday 011128
Glute Ham developer Medicine Ball Throw Sit up, 30 reps
Rest
Barbell Turkish Get-up, alternating arms, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit up,, 30 repsNote:
1."Barbell Turkish Get up" Start standing, barbell pressed overhead,
lower to supine, return to standing: 1 rep
2. Move continuously and safely keeping high heart rate
Monday 011119
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
Turkish Get-up, up rt arm, down rt arm, up left arm, down left arm
3 Rope climb
Rest
Glute Ham developer Medicine Ball Throw, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
5 Rounds for Time
2 Right-Arm Kettlebell Turkish Get-Ups (24/16 kg)
2 Left-Arm Kettlebell Turkish Get-Ups (24/16 kg)
8 Hindu Push-Ups
24 Hindu Air Squats