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.
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.
Friday 161007
Complete as many reps as possible in 10 minutes of:
Muscle-ups
Tuesday 161004
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
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.
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