Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190203
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
Monday 190204
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.Men: 135 lb.
Women: 95 lb.
Wednesday 190130
Run or row 5,000 m
Whichever sounds worse.
Thursday 190131
Deadlift 1-1-1-1-1 reps
Then, practice handstands for 20 minutes.
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
Sunday 190127
3 rounds for time of:
15 squat cleans
15 ring dipsMen: 135 lb.
Women: 95 lb.
Option A
Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-upsOption B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups
Wednesday 190123
3 rounds of:
7 dumbbell bench presses
5 strict L pull-upsThen,
Row 1,000 m for time
Friday 190125
Clean and jerk 1-1-1-1-1-1-1 reps
Monday 190121
7-6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg