Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 201104
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Tuesday 201103
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope♂ 95 lb. ♀ 65 lb.
Mary
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-upsOR
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Saturday 201031
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Sunday 201101
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
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
Tuesday 201027
Handstand walk 100 yards
If you fall, restart at the point of contact furthest from the finish.
Saturday 201024
Run 5,000 meters, preferably on a trail.
2007 Reload
2007 Reload
For time:1,500-meter row
Then, 5 rounds of:
10 bar muscle-ups
7 push jerks♀ 145 lb. ♂ 235 lb.
Snatch Speed Triple
Snatch Speed Triple (similar)
5 rounds, each for time and load of:
1 snatch
1 snatch, adding 5-10 pounds
1 snatch, adding 5-10 more poundsRest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.