Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 161012
Shoulder press 3-3-3-3-3 reps
Compare to 130731.
Thursday 161013
10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps
Saturday 161015
5 rounds for time of:
Swim 50 meters
25 push-upsCompare to 110524.
Sunday 161009
Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Tuesday 161011
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rowerScore is total calories rowed.
Friday 161007
Complete as many reps as possible in 10 minutes of:
Muscle-ups
Saturday 161008
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks
10 toes-to-bars
Rest 30 secondsMen use 185 lb. Women use 135 lb.
Wednesday 161005
For time:
50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-upsEach time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.
Tuesday 161004
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Saturday 161001
Complete as many rounds as possible in 25 minutes of:
35-lb. single-arm dumbbell overhead lunges, 25 steps
Row 25 calories
35-lb. weighted sit-ups, 25 reps