Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170828
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Tabata Something Else
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Sunday 170827
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Monday 170821
5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps
Wednesday 170823
Overhead squat 5-5-5-5-5 reps
Dunn
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. boxOn the burpees, jump over the box without touching it.
Saturday 170819
10 2-minute rounds of:
50-yard swim
Max-rep 35-lb. dumbbell power clean and jerksThere is no rest between rounds.
Sunday 170820
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups
Wednesday 170816
3 rounds for time of:
30 pull-ups
400-meter run
Thursday 170817
Back squat 3-3-3-3-3 reps