Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Friday 190517
Deadlift 5-3-3-1-1-1 reps
20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)
Saturday 190518
3 rounds for time of:
2 legless rope climbs, 15-ft. rope
35 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Tuesday 190514
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Run or row 5,000 meters.
Wednesday 190515
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups♀ 35-lb. dumbbell ♂ 50-lb. dumbbell
Tabata This!
Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.
Monday 190513
Handstand walk 400 meters in as few sets as possible (AFSAP).
Multiply time (in seconds) by number of sets and post score to comments.
A $1,000 prize will be awarded for the lowest score (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190513 comments by midnight, Monday, May 20.
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Friday 190510
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Fran (kipping!)
21-15-9 reps for time of:
Thrusters
Pull-ups♀ 65 lb. ♂ 95 lb.