Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 141219
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Kelly
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
Sunday 141214
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Monday 141215
Ring-dip ladder
Rest 5 minutes
3/4 body-weight hang power clean ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Paul
Paul
5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards
Thursday 141211
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Spehar
Spehar
For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 milesPartition the thrusters, pull-ups and run as needed.
Sunday 141207
For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 repsThese are one-arm squat snatches, alternating arms.
Tuesday 141209
Barbell Turkish get-up 1-1-1-1-1-1-1 reps
Wednesday 141210
In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks