Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 171230
Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders
Scooter
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprintThen, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
The Ghost
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Mayhem Daily Wod - 201225
Home Workout:
20 minute Amrap
12 Single Arm Dumbbell Push Press (50/35) (right arm)
12 Single Arm Dumbbell Push Press (50/35) (left arm)
25 Sit Ups
20 Bodyweight Lunges
AMRAP in 10 minutes
1 Toes-to-Bar
1 Strict Handstand Push-Up
2 Toes-to-Bars
2 Strict Handstand Push-Ups
Continue with this pattern, adding 1 rep to each movement every round.
AMRAP in 30 minutes
5 Deadlifts (275/205 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
12 Single-Arm Dumbbell Cleans (50/35 lb)
14 GHD Sit-Ups
Rest 5 minutes
From 15:00-25:00, AMRAP of:
12 Single-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
14/12 calorie Row
AMRAP in 18 minutes
3 Squat Cleans (185/125 lb)
6 Bar Facing Burpees
9 Pull-Ups
12 GHD Sit-Ups
AMRAP in 10 minutes
10 Box Jumps (24/20 in)
10 Push-Ups
10 Toes-to-Bars
5 Rounds for Total Reps in 19 minutes
1 minute Kettlebell Swings (1.5/1 pood)
1 minute Sit-Ups
1 minute Double-Unders
1 minute Rest