Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Elizabeth
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Wednesday 140820
Split jerk 1-1-1-1-1-1-1 reps
Thursday 140821
Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand holdThis is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.
Friday 140815
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minuteTry for max reps each round without dropping the barbell. Post reps for each round to comments.
JBo
JBo
Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps
Monday 140811
5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders
Tuesday 140812
Sumo deadlift 3-3-3-3-3 reps
Wednesday 140813
10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for caloriesRest 1 minute between rounds. Post number of calories rowed each round to comments.
Thursday 140807
3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps