Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Monday 191125
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Thursday 191121
Complete as many rounds in 15 minutes as possible of:
5 dumbbell push jerks
7 box jumps♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box
Friday 191122
For time:
1 round of:
30 strict pull-ups
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups
20 push-ups
30 squats
Sunday 191117
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Practice descending from a handstand for 20 minutes.
Monday 191118
For time:
1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.