Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170612
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-ups
Saturday 170610
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)Rest 1 minute
Thursday 170608
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-upsRest 2 minutes between rounds.
Friday 170609
Back squat 5-5-5-5-5 reps
Sunday 170604
5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowingRest 1 minute
Monday 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
Tuesday 170606
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Thursday 170601
10 200-meter sprints
Rest as needed between efforts.
Friday 170602
Double Grace
For time:
135-lb. clean and jerk, 60 reps
Wednesday 170531
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses