Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 200217
Practice backward roll to support on rings
Then,
Row 750 m for time
Hard Cindy
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate
♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate
Friday 200214
4 rounds for time of:
400-m run
200-m farmers carry♀ 35-lb. DBs
♂ 50-lb. DBs
Saturday 200215
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Tuesday 200211
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders
Thursday 200213
Sots press 3-3-3-3-3-3-3 reps
Then,
Row 500 m for time
Sunday 200209
Back squat 3-3-3-3-3 reps
Then,
Row 750 m for time
Isabel
Isabel
30 snatches for time
♀ 95 lb. ♂ 135 lb.
Thursday 200206
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
Friday 200207
12-9-6 reps for time of:
Deadlifts
Bar muscle-ups♀ 205 lb. ♂ 315 lb.