Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 150921
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)
Kutschbach
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Thursday 150917
5 rounds, each for time, of:
Row 750 meters
Rest 3 minutes
Saturday 150919
5 rounds for time of:
15-ft. rope climb, 1 ascent
12 toes-to-bars
15-ft. rope climb, 1 ascent
50-lb. dumbbell squat cleans, 12 reps
Tuesday 150915
For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mileMix and match back extensions and sit-ups as needed.
Wednesday 150916
Back squat 1-1-1-1-1-1-1 reps
Friday 150911
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps
Saturday 150912
12-9-6 reps for time of:
Muscle-ups
275-lb. deadliftsEach time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.
Sunday 150913
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-upsEtc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.
Tuesday 150908
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.