Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 150909
For time:
100 double-unders
50-calorie row
25 step-ups with 45-lb. dumbbells to 24-inch box
Saturday 150905
Snatch balance 3-3-3-3-3 reps
Monday 150907
Complete as many rounds as possible in 15 minutes of:
155-lb. squat cleans, 5 reps
5 burpees, jumping over the barbell
Gwen
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Chelsea
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squatsIf you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.
Compare to 150818.
Sunday 150830
45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)
Monday 150831
21-15-9 reps for time of:
Body-weight bench presses
Bar muscle-ups
Tuesday 150901
Swim as far as possible in 30 minutes
Thursday 150827
4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters
Friday 150828
For time:
100 wall-ball shots, 30-lb. ball