Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 161214
For time:
30 wall-ball shots, 30-lb. ball
Run 1 mile
30 wall-ball shots, 30-lb. ball
Saturday 161210
3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-upsCompare to 101208.
Sunday 161211
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time
Wednesday 161207
Hang power snatch 3-3-3-3-3 reps
Elizabeth
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Saturday 161203
Deadlift 1-1-1-1-1-1-1 reps
Sunday 161204
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box
Tuesday 161206
21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
95-lb. shoulder presses
Wednesday 161130
50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings
Manuel
Manuel
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 metersWear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.