Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190819
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms♀ 45-lb. dumbbell
♂ 65-lb. dumbbell
Thursday 190815
Complete as many rounds as possible in 15 minutes of:
400-m run
15 body-weight deadlifts
Barbara
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely 3 minutes between each round.
Sunday 190811
10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds♀ 30-lb. dumbbells
♂ 45-lb. dumbbells
Tuesday 190813
7 rounds for time of:
Lunge 20 feet in as few steps as possible (AFSAP).
After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
Wednesday 190814
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPractice SLIPS for 20 minutes.
Friday 190809
5 rounds for time of:
Row 500 meters
15 bench presses♀ 95 lb.
♂ 135 lb.
Saturday 190810
10 rounds, each for time, of:
100-meter sprint
Rest 90 secondsPractice SLIPS for 20 minutes.
Wednesday 190807
For time:
30 clean and jerks
30 muscle-ups
30 snatches♀ 95 lb.
♂ 135 lb.
Monday 190805
Squat clean 1-1-1-1-1-1-1 reps