Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 150114
3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk
150 double-unders
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."
Thursday 150108
Complete as many rounds as possible in 12 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent
Saturday 150110
Overhead squat 5-5-5-5-5 reps
Saturday 150103
4 rounds, each for time of:
800-meter runRest as needed between efforts.
Grace
Grace
135-lb. clean and jerks, 30 reps
Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.
Compare to 090508.
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Helen
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Wednesday 141231
5 rounds for time of:
20 strict ring dips
135-lb. thrusters, 14 repsThere should be no bend of the leg or hip in the strict ring dip.
Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsOR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups