Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 161128
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories
BSU
BSU
3 rounds for time of:
165-lb. thrusters, 7 reps
15 muscle-ups
165-lb. power snatches, 10 repsBeat Zhou’s time of 15:05, upload video to YouTube, and post link to comments by Wednesday at 5 p.m. PT. Fastest time will win a trip to China to visit Beijing Sports University. Women use 110 lb. Details here.
Thursday 161124
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl
Friday 161125
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
Saturday 161126
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds
Monday 161121
Push jerk 3-3-3-3-3 reps
Hollywood
Hollywood
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km
Daniel
Daniel
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups
Sunday 161120
21-15-9 reps for time of:
275-lb. deadlifts
Burpees, jumping over the barbell
Nukes
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max repsDo not rest between rounds. Post run times and reps completed for each exercise to comments.
Compare to 140415.