Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Sunday 160918
For time:
50 muscle-ups
Wednesday 160914
10 80-yard shuttle sprints
Rest as needed between efforts.For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Joshie
Joshie
3 rounds for time of:
40-lb. dumbbell snatches, 21 reps, right arm
21 L pull-ups
40-lb. dumbbell snatches, 21 reps, left arm
21 L Pull-ups
Tuesday 160913
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Sunday 160911
Hang power clean 1-1-1-1-1-1-1 reps
Friday 160909
For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump oversMen use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.