Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170213
Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155-lb. deadlifts, 9 reps
12 push-ups
15 box jumps, 24-in. box
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
Wednesday 170208
For time:
Fran
1-mile runFran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.
Thursday 170209
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Saturday 170204
Workout 12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
75-lb. snatches, 30 reps
135-lb. snatches, 30 reps
165-lb. snatches, 30 reps
210-lb. snatches, as many reps as possible
Sunday 170205
Back squat 5-5-5-5-5 reps
Monday 170206
5 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-upsComplete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Wednesday 170201
Push press 1-1-1-1-1-1-1 reps.
Badger
Badger
3 rounds for time of:
95-lb. squat cleans, 30 reps
30 pull-ups
Run 800 meters
Weston
Weston
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm