Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
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.
Saturday 160910
5 minutes of rowing
5 minutes of push pressesThere is no rest between exercises.
Men use 115 lb. Women use 80 lb.
Sunday 160911
Hang power clean 1-1-1-1-1-1-1 reps
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.
Monday 160905
Overhead squat 5-5-5-5-5 reps
Tuesday 160906
4 rounds, each for time of:
800-meter runRest as needed between efforts.
Tuesday 160830
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 metersRest 1 minute between efforts.