Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 201231
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 171103.
Wednesday 201230
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 181119.
Tuesday 201229
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squatsPost rounds completed to comments.
Compare to 181122.
Saturday 201226
Hang squat snatch 3-3-3-3-3-3-3 reps
Sunday 201227
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Wednesday 201223
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans♀ 24-in. box, 155 lb.
♂ 30-in. box, 225 lb.
Friday 201225
12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistolsPerform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Saturday 201219
3 rounds for time of:
10 overhead squats
50 double-unders♀ 95 lb. ♂ 135 lb.
Monday 201221
Back squat 3-3-3-3-3 reps
Tuesday 201222
For time:
Row 300 meters
20 push presses
Row 300 meters
15 push presses
Row 300 meters
10 push presses
Row 300 meters
5 push presses♀ 95 lb. ♂135 lb.