Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190602
For time:
Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters♀ 95 lb. ♂ 135 lb.
Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Wednesday 190529
On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps20 minutes of SLIPS practice, before and after.
Thursday 190530
Overhead squat 5-3-3-1-1-1 reps
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Sunday 190526
7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching
Wednesday 190522
2 rounds, at any pace to get the same numbers:
Lunge 100 ft. AFRAP
Handstand walk 100 ft. AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP
AND
On a running clock, row AND run 5,000 meters.
Sunday 190519
Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats
Tuesday 190521
3 rounds for time of:
1,000-m row
15 clean and jerks♀ 95 lb. ♂ 135 lb.