Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 171016
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
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.
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.
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