Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 190425
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lungesThen, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Fight Gone Bad!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minuteMen: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
Tuesday 190423
Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Saturday 190420
3 rounds for time of:
500-m row
100 double-unders
20 thrustersMen: 65 lb.
Women: 45 lb.
Monday 190415
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. ropeMen: 50-lb. dumbbell
Women: 35-lb. dumbbell
Tuesday 190416
For time:
1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats
Wednesday 190417
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
Saturday 190413
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrustersMen: 135 lb.
Women: 95 lb.
Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats