Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 140712
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.
Monday 140707
Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps
Tuesday 140708
For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch
Thursday 140710
For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups
Bell
Bell
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps
Sunday 140706
5 rounds for time of:
Swim 200 meters
Rest 2 minutes
Wednesday 140702
10 rounds for time of:
5 pull-ups
5 push-ups5 rounds for time of:
10 GHD sit-ups
10 back extentions2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inchRest as needed between couplets. Post time for each couplet to comments.
Thursday 140703
5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters
Sunday 140629
For time:
Swim 1,000 meters
Monday 140630
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps