Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.
Wednesday 170524
2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squatsMen use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Thursday 170525
3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups
Sunday 170521
3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups
Tuesday 170523
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Friday 170519
2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squatsMen wear a 20-lb. vest
Women wear a 14-lb. vest
Saturday 170520
2017 Regional Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadliftsKettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Wednesday 170517
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats
Monday 170515
2017 Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lungeMen use an 80-lb. dumbbell and 30-lb. ball
Women use a 55-lb. dumbbell and 20-lb. ball
Tuesday 170516
Row 1,000 meters