Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Monday 161114
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-undersRest as needed between rounds.
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.
Saturday 161112
Overhead squat 1-1-1-1-1-1-1 reps
Sunday 161113
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
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