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
Wednesday 150311
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.