Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 201207
5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 back extensions
25 knees-to-elbows♀ 1.5-pood KB ♂ 2-pood KB
Thursday 201203
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Post all 10 times to comments.
Compare to 180425.
Saturday 201205
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups
Tuesday 201201
Hang squat snatch 5-5-5-5-5 reps
Wednesday 201202
30 muscle-ups for time
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.
Saturday 201128
5 rounds for time of:
100-ft. handstand walk
30 single-leg squats, alternating
Sunday 201129
10 rounds for time of:
30 seconds of L-sit, unbroken
10 box jumps♀ 30-in. box ♂ 36-in. box
Friday 201127
Run for 35 minutes.
Every 5 minutes, stop and perform 15 burpees.
Wednesday 201125
Complete as many rounds as possible in 8 minutes of:
10 body-weight back squats
10 strict chest-to-bar pull-ups
Tuesday 201124
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders♀ 105 lb. ♂ 155 lb.