Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Heavy 17.5
Heavy 17.5
10 rounds for time of:9 thrusters
35 double-unders♀ 85 lb. ♂ 125 lb.
Sunday 200913
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories♀ 65-lb. SDHP ♂ 95-lb. SDHP
Double DT
Double DT
10 rounds for time of:12 deadlifts
9 hang power cleans
6 push jerks♀ 105 lb. ♂ 155 lb.
Wednesday 200909
On a 10-minute running clock:
2 minutes of sit-ups
2 minutes of squats
90 seconds of sit-ups
90 seconds of squats
1 minute of sit-ups
1 minute of squats
30 seconds of sit-ups
30 seconds of squats
Sunday 200906
Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders
Friday 200904
First Cut
4 rounds for time of:400-m run
3 legless rope climbs
7 squat snatches♀ 130 lb. ♂ 185 lb.
Saturday 200905
Deadlift 3-3-3-3-3-3-3 reps
Tuesday 200901
Midline March
3 rounds for time of:25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge♀ 115-lb. OH lunge ♂ 155-lb. OH lunge
Monday 200831
Max reps shoulder press, 95/135 lb.
Max reps L pull-up
Max reps shoulder press, 75/115 lb.
Max reps strict pull-up
Max reps shoulder press, 65/95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 45/65 lb.
Max reps pull-upRest at least 2 minutes between exercises.
Wednesday 200902
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row