Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep20 minutes of scale practice and stretching.
Wednesday 190710
Row 5,000 meters
7 minutes of L-sit from the floor in as few sets as possible.
Friday 190712
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups♀ 165 lb. ♂ 250 lb.
Practice SLIPS for 15 minutes.
Friday 190705
Joshie
3 rounds for time of:
21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups♀ 25-lb. dumbbell ♂ 40-lb. dumbbell
Saturday 190706
Mr. Joshua
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts♀ 165 lb. ♂ 250 lb.
Tuesday 190702
3 rounds for time of:
750-m row
L-sit for same time as row
Thursday 190704
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Monday 190701
Back squat 1-1-1-1-1 reps
Stretch and practice scales before and after.
Sunday 190630
Without rest, 2 rounds of:
1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent
Thursday 190627
3 rounds for time of:
1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.