Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 161108
Complete as many rounds as possible in 15 minutes of:
4 bar muscle-ups
45-lb. dumbbell Turkish get-ups, 6 reps
8 ring push-ups
Wednesday 161109
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
Thursday 161110
4 rounds for time of:
Lunge 100 meters
Run 300 metersWear a 20-lb. weight vest.
Saturday 161105
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-upsMen use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box
Sunday 161106
Clean and jerk 1-1-1-1-1-1-1 reps
Wednesday 161102
Complete as many rounds as possible in 7 minutes of:
135-lb. sumo deadlift high pulls, 10 reps
135-lb. push presses, 10 reps
Friday 161104
Snatch 1-1-1-1-1-1-1 reps
Saturday 161029
Test 3
Tabata squat
Max reps of muscle-ups in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Monday 161031
3 rounds SLOWLY of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions
Tuesday 161101
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters