Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 140917
5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensionsPerform the hip-back extensions slowly and methodically.
Thursday 140918
5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups
The Seven
The Seven
7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups
Saturday 140913
Snatch 1-1-1-1-1-1-1 reps
Sunday 140914
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Wednesday 140910
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-foot L-sit rope climb, 1 ascent
Tuesday 140909
For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters
Rocket
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats
Monday 140908
2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups
Tuesday 140902
21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups