Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 191207
Complete as many rounds as possible in 15 minutes of:
200-m run
100-m farmers carry
20 dumbbell front squats♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Sunday 191208
Practice SLIPS for 20 minutes.
Snatch 1-1-1-1-1-1-1 reps
Tuesday 191203
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAPEach time you break, stop and L-sit from the floor for 20 seconds.
Friday 191129
Overhead squat 3-3-3-3-3 reps
Practice scales and stretch for 20 minutes.
Saturday 191130
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Push press wall-ball shots♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.
Sunday 191201
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Tuesday 191126
4 rounds for time of:
400-m run
1-minute handstand hold
Wednesday 191127
For time:
100 L pull-ups
Saturday 191123
21-15-9 reps for time of:
Deadlifts
Inverted burpees♀ 185 lb. ♂ 275 lb.