Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 171008
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute
Tuesday 171010
Overhead squat 1-1-1-1-1-1-1 reps
Friday 171006
15-12-9 reps for time of:
135-lb. power cleans
135-lb. thrusters
Saturday 171007
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge
Wednesday 171004
Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating
Saturday 170930
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-upsMen thruster 45 lb.
Women thruster 35 lb.
Monday 171002
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.
Tuesday 171003
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Thursday 170928
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-upsMen use 50-lb. dumbbell
Women use 35-lb. dumbbell
Friday 170929
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat