Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 170101
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Tuesday 170103
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Friday 161230
Hang squat snatch 1-1-1-1-1-1-1 reps
Saturday 161231
5 rounds for time of:
20 L pull-ups
16 ring dips
Tuesday 161227
5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
Nick
Nick
12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells
Monday 161226
For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
Tiff
Tiff
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
Saturday 161224
Dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Tuesday 161220
For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders