Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Bowen
Bowen
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Wednesday 150304
4 rounds for time of:
50-foot overhead walking lunge, 135 lb.
25 GHD sit-ups
Thursday 150305
4 rounds for time of:
25 hip extensions
400-meter run
Tuesday 150303
Deadlift 5-5-5-5-5 reps
Foo
Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
Friday 150227
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatchesMen use 115 lb.
Women use 75 lb.Workout 15.1a
6 minutes to find 1-rep-max clean and jerkPerform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Saturday 150228
5 rounds for time of:
100-foot handstand walk
30 one-legged squats, alternating
Wednesday 150225
4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps
Saturday 150221
10 200-meter sprints
Rest as needed between efforts.
Monday 150223
4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps