Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 151202
3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball
Thursday 151126
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
Friday 151127
3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups
Saturday 151128
Complete as many rounds as possible in 20 minutes of:
400-meter run
185-lb. front squats, 10 reps
20 GHD sit-ups
Monday 151123
12-9-6 reps for time of:
225-lb. squat cleans
Muscle-ups
Tuesday 151124
5 rounds of:
30 wall-ball shots, 20-lb. ball
5 squat snatches
Rest 2 minutes
Friday 151120
Deadlift 1-10-1-20-1-30 reps
Sunday 151122
Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups
Wednesday 151118
Back squat 1-10-1-20-1-30 reps
Thursday 151119
4 rounds, each for time of:
1-mile bikeRest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.