Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 160907
21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats
Chest-to-bar pull-upsMen use 95 lb., Women use 65 lb.
Thursday 160901
Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees
Friday 160902
4 rounds, each for time, of:
1-mile bikeRest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.
Nickman
Nickman
With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms
Tuesday 160830
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 metersRest 1 minute between efforts.
DVB
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Sunday 160828
10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges
Monday 160829
Overhead squat 3-3-3-3-3 reps
Thursday 160825
For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups
Saturday 160820
For time:
30 strict muscle-ups