Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 160107
For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-upsUse the same load for the jerks that you used for the cleans on Tuesday's WOD.
Sunday 160103
1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 repsTime each descent (or at least count them) and post the sum of the descents and total time to complete to comments.
Tuesday 160105
Establish your 1-rep-max deadlift
Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.
Friday 160101
5 rounds for time of:
20 L pull-ups
16 ring dips
Saturday 160102
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-upsThen, row 1,000 meters
Wednesday 151230
Front squat 3-3-3-3-3 reps
Tuesday 151229
5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-upsDo not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.
Harper
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
Monday 151228
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-upsUse a 55-lb. dumbbell for the snatches.
Tuesday 151222
Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45-lb. plate overhead
30 GHD sit-ups