Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 160601
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps
Saturday 160528
2016 Regional Event 6
For time:
1,000-meter bike
100-ft. handstand walk
10 overhead squats
500-meter row
50 burpee box jump overs
5 overhead squatsMen use 225 lb., Women use 155 lb.
Hildy
Hildy
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie rowIf you’ve got a 20-lb. vest or body armor, wear it.
Wednesday 160525
Hang power clean 3-3-3-3-3-3-3 reps
Thursday 160526
27-21-15 reps for time of:
95-lb. thrusters
Pull-ups
Tuesday 160524
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
95-lb. overhead squats, 15 reps
Sunday 160522
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
15-ft. rope climbs, 3 ascents
Wednesday 160518
Snatch 1-1-1-1-1-1-1 reps
Friday 160520
2016 Regional Events 3&4
For time:
104 wall-ball shots
52 pull-upsRest at least 1 minute
Then, 4 rounds for time of:
28 one-legged squats, alternating
15 power cleansMen use 20-lb. ball and clean 115 lb.
Women use 14-lb. ball and clean 80 lb.