Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 140929
7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent
Tuesday 140930
Clean 5-5-3-3-3-1-1-1-1 reps
Friday 140926
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups
Riley
Riley
For time:
Run 1.5 miles
150 burpees
Run 1.5 milesIf you've got a weight vest or body armor, wear it.
Wednesday 140924
3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell
Thursday 140925
3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps
Saturday 140920
For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups
Sunday 140921
Bench press 2-2-2-2-2-2-2 reps
Monday 140922
21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars
Tuesday 140916
Clean and jerk 1-1-1-1-1-1-1 reps