Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 141014
Complete as many rounds as possible in 20 minutes of:
135-lb. bench press, 21 reps
21 L pull-ups
Saturday 141011
Complete as many reps as possible in 10 minutes of:
135-lb. snatches, 10 reps
155-lb. snatches, 10 reps
185-lb. snatches, 10 reps
205-lb. snatches, 10 reps
225-lb. snatches, 10 reps
245-lb. snatches, max reps
Sunday 141012
Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
155-lb. squat cleans, 10 reps
Wednesday 141008
Row 5,000 meters
Friday 141010
For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps
Monday 141006
3 rounds for time of:
30-second L-sit hold
20 pull-ups
135-lb. thrusters, 10 reps
Tuesday 141007
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Thursday 141002
10 rounds, each for time of:
Row 250 meters
Rest 2 minutes
Feeks
Feeks
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
Saturday 141004
4 rounds for time of:
45-second L-sit hold
135-lb. deadlift, 30 reps
15 handstand push-ups