Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 171112
42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups
Coffland
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Thursday 171109
5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents
Tuesday 171107
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata rowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Wednesday 171108
Split jerk 1-1-1-1-1-1-1 reps
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.