Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170710
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each rep.
Friday 170707
8 rounds of:
Run 400 meters
Rest 90 seconds
Rich
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
Thursday 170706
Bench press 3-3-3-3-3 reps
Barbara
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely three minutes between rounds.
Sunday 170702
5 rounds for time of:
Swim 200 meters
Rest 2 minutes
Monday 170703
For time:
100 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Wednesday 170628
Complete as many rounds as possible in 12 minutes of:
60-lb. dumbbell deadlifts, 9 reps
6 burpees
60-lb. dumbbell power cleans, 3 reps
White
White
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters
Sunday 170625
Front squat 1-1-1-1-1-1-1-1-1-1 reps