Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 150408
Complete as many rounds as possible in 15 minutes of:
25-meter handstand walk
20 knees-to-elbows
15 hip extensions holding a 25-lb. plate
Thursday 150402
5 rounds for time of:
Run 350 meters
Lunge 50 meters
Angie
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Wednesday 150401
5 rounds for time of:
20 box jumps, 30-inch box
20 GHD sit-ups
20 hip extensions
Sunday 150329
Overhead squat 1-1-1-1-1-1-1 reps
Tuesday 150331
Complete as many rounds as possible in 5 minutes of:
275-lb. deadlifts, 3 reps
115-lb. push presses, 7 reps
Wednesday 150325
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-upsCompare to 110512.
Friday 150327
Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
ThrustersMen use 95 lb.
Women use 65 lb.
Saturday 150328
For time:
100 burpee pull-upsIdeally, the pull-up bar is 1 foot above your reach.
Monday 150323
For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent