Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Robbie
Robbie
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
Monday 150126
21-18-15-12-9-6-3 reps for time of:
115-lb. power cleans
One-legged squats, right leg
One-legged squats, left leg
Friday 150123
Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps
Tuesday 150120
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Thursday 150122
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
Sunday 150118
For time:
30 strict muscle-ups
Monday 150119
Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
185-lb. thrusters, 5 reps
Thursday 150115
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Friday 150116
Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups
Tabata This!
Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."