Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 190628
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips
Monday 190624
For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
Wednesday 190626
Deadlift 1-1-1-1-1 reps.
Sunday 190623
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time♀ 105 lb. ♂ 155 lb.
Stretch for 20 minutes.
Saturday 190622
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.♀ 45 lb. ♂ 65 lb.
3 max-duration L-sits from the floor.
Tuesday 190618
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m
Wednesday 190619
3 rounds for time of:
15 thrusters
3 15-ft. rope climbs, legless ascent and descent♀ 105 lb. ♂ 155 lb.
Thursday 190620
For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m♀ 115 lb. ♂ 175 lb.
Saturday 190615
4 rounds for time of:
500-m row
L-sit, from the ground, for same time as row
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep