Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 160301
9-15-21 reps for time of:
Row for calories
115-lb. power snatches
Saturday 160227
Front squat 5-5-5-5-5 reps
Friday 160226
Workout 16.1.
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-upsMen lunge 95 lb.
Women lunge 65 lb.
Tuesday 160223
5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups
Wednesday 160224
3 rounds for time of:
Row 1,000 meters
Run 800 meters
Saturday 160220
Clean and jerk 3-3-3-3-3 reps
Monday 160222
Snatch balance 1-1-1-1-1-1-1 reps
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.