Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 160204
4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps
Grace
Grace
135-lb. clean and jerks, 30 reps
Saturday 160130
Overhead squat 10-5-3-1-1-1-3-5-10 reps
Sisson
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter runIf you've got a 20-lb. vest or body armor, wear it.
Tuesday 160202
For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.
Wednesday 160127
3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Friday 160129
5 rounds for reps of:
1 minute of 185-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
Monday 160125
10-round Tabata squat
Then, 3 attempts at max handstand holdThis Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.
Tuesday 160126
Back squat 5-5-5-5-5 reps
Friday 160122
Deadlift 3-3-3-3-3 reps