Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Barbara
Barbara
5 rounds, each for time, of:20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely three minutes between rounds.
Thursday 201119
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups♀ 25-lb. TGU ♂ 50-lb. TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
Friday 201120
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings♀ 24 kg ♂ 32 kg
Monday 201116
4 rounds for time of:
20 power snatches
50 double-unders♀ 65 lb. ♂ 95 lb.
Kelly Brown
Kelly Brown
5 rounds for time of:Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
Larry
Larry
21-18-15-12-9-6-3 reps for time of:Front squats
Bar-facing burpees
*200-m sandbag carry after each round♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
Sunday 201108
For time:
15 muscle-ups
150 double-unders
12 muscle-ups
120 double-unders
9 muscle-ups
90 double-unders
Saturday 201107
For time:
Row 1,000 meters
50 dumbbell squat snatches, alternating
Row 750 meters
35 dumbbell squat snatches, alternating
Row 500 meters
20 dumbbell squat snatches, alternating♀ 30-lb. dumbbell ♂ 40-lb. dumbbell
Tuesday 201027
Handstand walk 100 yards
If you fall, restart at the point of contact furthest from the finish.
Wednesday 201028
Happy Star
5-7-9-11 reps for time of:Burpees, jumping over an object
Thrusters, increasing load each roundRun 200 meters at the start of each round
♀ 95-105-110-115-lb. thrusters
♂ 135-145-155-165-lb. thrusters