Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 200804
4 x 4-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Row for 20 seconds, rest 40 seconds
Row for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Bike for 20 seconds, rest 40 seconds
Fran
Fran
21-15-9 reps for time of:Thrusters
Pull-ups♀65 lb. ♂95 lb.
Friday 200807
5 rounds, each for time of:
Run 400 meters
15 clean & jerksRest 3 minutes between rounds.
♀ 65 lb. ♂ 95 lb.
Monday 200803
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each rep.
Saturday 200801
3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Friday 200731
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Tuesday 200728
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders♀ 35-lb. DBs ♂ 50-lb. DBs
Thursday 200730
Set a clock for 12 minutes and complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks♀ 95 lb. ♂ 135 lb.
Sunday 200726
Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Monday 200727
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups♀ 155 lb. ♂ 225 lb.