Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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
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
Wednesday 150114
3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk
150 double-unders