Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Thursday 160929
Back squat 1-1-1-1-1-1-1 reps
Friday 160930
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Monday 160926
5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating
Marston
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Time Priority Diane
Time Priority Diane
For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-upsThis workout takes 4.5 minutes, with no rest between exercises.
Sunday 160925
Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge
Freestyle Fran
Freestyle Fran
45 reps of each for time:
95-lb. thrusters
Pull-upsPartition as needed to complete 45 reps of each exercise as quickly as possible.
Read “Fooling Around With Fran” to help strategize.
Thursday 160922
5 rounds for time of:
3 rope climbs
Run 400 metersUse a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.
Saturday 160917
Thruster 5-5-5-5-5 reps