Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 171024
For time:
400-meter run
100-meter farmers carry, 70-lb. dumbbells
800-meter run
100-meter farmers carry, 70-lb. dumbbells
400-meter run
Thursday 171019
Back squat 10-10-10-10-10 reps
Friday 171020
5 rounds for time of:
30-yard weighted lunge, 50-lb. dumbbells
60-yard shuttle sprint (5-10-15 yards)
Sunday 171022
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Wednesday 171018
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.
Sunday 171015
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Monday 171016
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Wednesday 171011
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks
Thursday 171012
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Saturday 171014
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.