Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190114
5 rounds for time of:
1 minute of L-sit holds
15 controlled, no-momentum back extensions
Tuesday 190115
Complete as many rounds as possible in 20 minutes of:
15 strict pull-ups
30 push-ups
45 squats
Cindy, Strict!
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
Grace
Grace
30 clean and jerks for time
Men: 135 lb.
Women: 95 lb.Squat clean each rep.
Wednesday 190109
Deadlift 1-1-1-1-1 reps
Then, practice handstands for 20 minutes.
Thursday 190110
5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups
Sunday 190106
3 rounds for time of:
15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over the rower
Monday 190107
21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-upsMen: 35-lb. DBs
Women: 25-lb. DBs
Thursday 190103
Deadlift 5-3-3-1-1-1 reps
Then, practice slowly descending from a handstand.
Saturday 190105
For time:
50 strict pull-ups
100 push-ups
150 squats