Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 200722
3 rounds for time of:
800-m run
21 toes-to-bars
12 deadlifts♀ 185 lb. ♂ 275 lb.
Saturday 200718
5 3-minute rounds of:
10 front squats
10 box jumps
Row for max caloriesRest 3 minutes between rounds.
♀ 125-lb. squat, 30-in. box
♂ 185-lb. squat, 36-in. box
Sunday 200719
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Grace
Grace
30 clean and jerks for timeOR
Isabel
30 snatches for time♀ 95 lb. ♂ 135 lb.
Thursday 200716
3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows♀ 45-lb. DBs ♂ 70-lb. DBs
Sunday 200712
3 rounds for time of:
50 lunges
7 muscle-ups
10 hang squat clean and push jerks♀ 95 lb. ♂ 135 lb.
Tuesday 200714
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Wednesday 200708
Complete as many rounds as possible in 20 minutes of:
5 strict weighted pull-ups
10 weighted sit-ups
15 dumbbell squats♀ 25-lb. DBs ♂ 35-lb. DBs
Use a single DB for the pull-ups and sit-ups and two for the squats.
Friday 200710
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPractice SLIPS for 20 minutes.
Saturday 200711
4 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute