Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 201213
For time:
20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit
Kerrie
Kerrie
Wearing a weight vest, 10 rounds for time of:100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
Wednesday 201209
Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats♀ 55 lb. ♂ 75 lb.
Sunday 201206
Hang squat clean 5-5-5-5-5 reps
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