Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Sunday 160821
For time:
135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups
Monday 160822
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squatsEtc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
Wednesday 160824
Deadlift 3-3-3-3-3 reps
Wednesday 160817
10 rounds for time of:
3 deadlifts
1 back tuck
Thursday 160818
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
Sunday 160814
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Tuesday 160816
21-18-15-12-9-6-3 reps for time of:
35-lb. dumbbell burpee / hang squat clean / thrusters
Pull-upsThe “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Wednesday 160810
Make 3 attempts at each of the following:
Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left-arm dumbbell snatches (touch-and-go).
Max set of right-arm dumbbell snatches (touch-and-go).
Max set of strict toes-to-bars.For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.
Friday 160812
Split jerk 3-3-3-3-3-3-3 reps
Saturday 160813
5 rounds for time of:
155-lb. clean and jerk, 10 reps
15-ft. legless rope climb, 1 ascent