Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 170405
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerksUse a single, heavy dumbbell and alternate arms each rep.
Thursday 170406
Deadlift 3-3-3-3-3 reps
Sunday 170402
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95-lb. front rack walking lunges, 15 steps
Monday 170403
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups
Thursday 170330
Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Saturday 170401
Clean and jerk 3-3-3-3-3 reps
Sunday 170326
3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute
Tuesday 170328
For time:
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps
Wednesday 170329
5 rounds for time of:
Run 400 meters
185-lb. deadlifts, 21 reps
Friday 170324
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-undersMen use 95 lb.
Women use 65 lb.