Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 160218
21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbellUse a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.
Friday 160219
For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 repsWork from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
Tuesday 160216
For time:
90 double-unders
9 muscle-ups
9 squat clean thrusters, 65-lb. dumbbells
80 double-unders
8 muscle-ups
8 squat clean thrusters, 65-lb. dumbbells
70 double-unders
7 muscle-ups
7 squat clean thrusters, 65-lb. dumbbells
Friday 160212
Complete as many rounds as possible in 20 minutes of:
10 burpee pullovers
30 squats
60 seconds of handstand holdThis is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.
Sunday 160214
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Thursday 160211
Deadlift 10-10-10-10-10 reps
Wednesday 160210
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Sunday 160207
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Monday 160208
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleansRest 5 minutes between rounds.