Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 171215
Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Sunday 171217
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Monday 171211
4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps
Wednesday 171213
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Saturday 171209
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups
Sunday 171210
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Wednesday 171206
4 rounds for time of:
400-m run
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups
Thursday 171207
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
Sunday 171203
Clean and jerk 1-1-1-1-1-1-1 reps
Tuesday 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating