Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Annie
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Friday 171201
Snatch 1-1-1-1-1-1-1 reps
Saturday 171202
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-upsMen use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box
Monday 171127
3 rounds for time of:
100-ft. walking lunge
50 squats
50 hip extensions