Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 171103
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell
Saturday 171104
Deadlift 3-3-3-3-3 reps
Sunday 171105
For time:
115-lb. overhead squats, 30 reps
15 muscle-ups
115-lb. overhead squats, 20 reps
10 muscle-ups
Wednesday 171101
3 rounds for time of:
155-lb. squat snatches, 10 reps
20 burpees
Monday 171030
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Tuesday 171031
5 rounds for time of:
30-cal. row
30 GHD sit-ups
Thursday 171026
Complete as many rounds as possible in 7 minutes of:
115-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
Friday 171027
Front squat 3-3-3-3-3 reps
Saturday 171028
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Monday 171023
Power clean 10-5-3-1-1-1-3-5-10 reps