Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170918
5 rounds for time of:
60-second L-sit hold
30-cal. rowEach round, accumulate a total of 60 seconds holding the L-sit.
Wednesday 170920
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Saturday 170916
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Loredo
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Tuesday 170912
Hang power clean 3-3-3-3-3-3-3 reps
Wednesday 170913
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball
Thursday 170914
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Emily
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Friday 170908
4 rounds, each for time, of:
800-meter runRest as needed between efforts.
Saturday 170909
7 2-minute rounds of:
25-cal. row
205-lb. jerks, max repsThere is no rest between rounds.