Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 160326
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk
Sunday 160327
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls
Woehlke
Woehlke
3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-upsRest 3 minutes between rounds.
Friday 160325
Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
BurpeesMen use 95 lb.
Women use 65 lb.Compare to 140328.
Tuesday 160322
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Wednesday 160323
Hang power snatch 5-5-5-5-5 reps
Saturday 160319
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Monday 160321
For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses
Thursday 160317
Clean and jerk 5-5-5-5-5 reps
Friday 160318
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-upsMen deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target