Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsOR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Saturday 151114
4 rounds, each for time of:
200-yard swimRest as needed between efforts.
Sunday 151115
Push press 1-10-1-20-1-30 reps
Tuesday 151110
For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
Matt 16
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Saturday 151107
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Sunday 151108
4 rounds, each for time of:
800-meter run
Rest as needed between efforts.
Wednesday 151104
Split jerk 3-3-3-3-3-3-3 reps
Friday 151106
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-undersMen use 135 lb., women use 105 lb.