Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 190823
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups
Sunday 190825
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Monday 190819
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms♀ 45-lb. dumbbell
♂ 65-lb. dumbbell
Sunday 190818
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
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.