Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 201016
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Sunday 201018
Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Monday 201012
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats♀ 95 lb. ♂135 lb.
Wednesday 201014
Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees♀ 65 lb. ♂ 95 lb.
Thursday 201015
3 rounds for time of:
500-m row
25 thrusters
15 pull-ups♀ 35 lb. ♂ 45 lb.
Sunday 201011
Back squat 3-3-3-3-3 reps
Wednesday 201007
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Thursday 201008
21-18-15-12-9-6-3 reps for time of:
Front squats
GHD sit-ups♀ 125 lb. ♂ 185 lb.
Saturday 201010
2011 Rope-Clean Event
5-4-3-2-1 reps for time of:
15-ft. rope climbs
Clean and jerksIncrease weight on the clean and jerk each round.
♀ 115-125-135-145-155 lb.
♂ 145-165-185-205-225 lb.
Sunday 201004
5 rounds for time of:
Run 800 meters
25 overhead squats
25 sumo deadlift high pulls♀ 55 lb. ♂ 75 lb.