Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 160424
4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max caloriesRest 3 minutes between rounds.
Friday 160422
Masters Qualifier Event 3
Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155-lb. hang power cleans, 5 reps
Saturday 160423
Shoulder press 3-3-3-3-3-3-3 reps
Monday 160418
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Tuesday 160419
Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-upsIf you've got a 20-lb. vest or body armor, wear it.
Wednesday 160420
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.Continue adding 20 lb. every 5 minutes for as long as you are able.
Thursday 160414
Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups
Friday 160415
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
Saturday 160416
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Maupin
Maupin
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats