Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 200318
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Friday 200313
Complete as many rounds as possible in 7 minutes of:
5 hard-effort pulls on C2 rower
3 deadlifts♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift
♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift
Saturday 200314
6 rounds for time of:
Run 400 meters
Rest 2 minutesThen, practice SLIPS for 20 minutes.
Thursday 200312
Complete as many rounds in 20 minutes as possible of:
5 overhead squats
10 box jumps
15 shoot-throughs♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box
Sunday 200308
Practice SLIPS for 20 minutes
Split jerk 5-5-3-3-3-1-1-1-1 reps
SQT
SQT
3 rounds for time of:
10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice♀ 65 lb. ♂ 95 lb
Friday 200306
Complete as many rounds as possible in 20 minutes of:
30 dumbbell power cleans
20 dips
100 double-unders♀ 35-lb. DBs ♂ 50-lb. DBs
Angie
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Wednesday 200304
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Thursday 200305
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope