Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 150324
5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 GHD sit-ups
20 hip extensions
Thursday 150319
Back squat 5-5-3-3-3-1-1-1-1-1 reps
Friday 150320
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.Men clean 185 lb.
Women clean 125 lb.
Crain
Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
Gaza
Gaza
5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run
Monday 150316
Push jerk 5-5-3-3-3-1-1-1-1-1 reps
Tuesday 150317
Row 2,000 meters
Friday 150313
Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-undersMen use 20-lb. ball to 10 feet
Women use 14-lb. ball to 9 feet
Monday 150309
10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups