Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 160311
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.
Sunday 160313
Back squat 1-1-1-1-1-1-1 reps
Big Sexy
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups
Thursday 160310
For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
Friday 160304
Workout 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Sunday 160306
5 rounds for time of:
30 hip extensions
Handstand walk 50 feet
Lunge 150 feet
Monday 160307
Thruster 1-1-1-1-1-1-1 reps
Wednesday 160302
Split jerk 1-1-1-1-1-1-1 reps
Helen
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Terry
Terry
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run