Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 160716
5 rounds of:
Row 1,000 meters
Rest 3 minutesAdd times for all 5 rowing efforts and post total to comments.
Compare to 030513.
Monday 160711
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups
Tuesday 160712
Complete as many rounds as possible in 7 minutes of:
205-lb. snatch, 1 rep
205-lb. clean and jerk, 3 reps
Friday 160708
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Saturday 160709
For time:
185-lb. weighted lunges, 20 steps
20 muscle-ups
200-ft. handstand walk
185-lb. hang power cleans, 20 reps
20 box jumps, 36-inch box
20 handstand push-ups to 6-inch deficit
185-lb. front squats, 20 reps
Tuesday 160705
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-upsJump to a bar at least 6 inches beyond your reach.
Thursday 160707
Front squat 3-3-3-3-3 reps
Friday 160701
Mr. Joshua
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
250-lb. deadlifts, 15 reps
T.J.
T.J.
For time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max setRepeat the triplet until you have completed 100 reps of the thruster.
Monday 160704
Griff
For time:
Run 800 meters
Run 400 meters backwards Run 800 meters
Run 400 meters backwards