Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Sunday 200301
Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
Monday 200302
8 rounds for max reps of:
20 seconds of thrusters, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds♀ 65 lb. ♂ 95 lb.
Thursday 200227
3 rounds, SLOWLY, of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions
Saturday 200229
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-upsRest as needed between attempts.
Sunday 200223
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of handstand push-ups, rest 10 seconds♀ 155 lb. ♂ 225 lb.