Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 200113
Complete as many rounds as possible in 15 minutes of:
10 squat cleans
10 strict handstand push-ups♀ 105 lb. ♂ 155 lb.
Tuesday 200114
100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAPAFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.
Thursday 200116
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Friday 200110
Practice SLIPS for 20 minutes
Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
Sunday 200112
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
Wednesday 200108
3 rounds for time of:
800-m run
10 strict bar muscle-ups
Thursday 200109
Complete as many rounds as possible in 12 minutes of:
250-m row
20 GHD sit-ups
Linda
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight cleanSet up three bars and storm through for time.
Annie
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Wednesday 200101
5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps♀ 75 lb., 24-in. box
♂ 115 lb., 30-in. box