Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 170226
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
135-lb. push presses, 12 reps
50 double-unders
Wednesday 170222
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
Friday 170224
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-oversMen use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Yeti
Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Friday 170217
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.
Tabata Barbell
Tabata Barbell
Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb.
Tabata front squat, 85 lb.
Tabata push press, 65 lb.The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Monday 170220
For time:
42 GHD sit-ups
115-lb. squat clean thrusters, 21 reps
30 GHD sit-ups
115-lb. squat clean thrusters, 15 reps
18 GHD sit-ups
115-lb. squat clean thrusters, 9 reps
Tuesday 170214
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for timeRest as needed between exercises.
Thursday 170216
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Friday 170210
Cameron
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps, 24-in. box
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s", 20-lb. ball
50 sit-ups
15-ft. rope climbs, 5 ascents