Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 190507
100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAPAFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.
Thursday 190502
Tabata squats
L-sit for 2 minutes in as few sets as possible (AFSAP)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.
Friday 190503
4 rounds for time of:
21 bench presses
15 pull-ups
400-m run♀ 95 lb. ♂ 135 lb.
Monday 190429
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Post starting point, finishing point, and total reps completed to comments.
Compare to 190101.
Wednesday 190501
Run or row 5,000 meters
Saturday 190427
5 rounds for time of:
7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m rowMen: 50-lb. dumbbells
Women: 35-lb. dumbbells
Sunday 190428
Back squat 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Wednesday 190424
Clean and jerk 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
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