Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 170620
Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps
Scotty
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Saturday 170617
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 repsTry to increase the load on each of the fifteen reps.
Tuesday 170613
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Wednesday 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
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
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
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