Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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The Ghost
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Thursday 140612
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters
Friday 140613
5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps
Saturday 140614
3 rounds for time of
20-lb. medicine ball cleans, 50 reps
Run 800 meters
Monday 140609
3 rounds for time of:
Row 15 calories
10 burpeesJump over the rower on each rep of the burpee.
Tuesday 140610
Overhead squat 10-10-10-10-10 reps
Friday 140606
5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps
Sunday 140608
Overhead squat 1-1-1-1-1-1-1 reps
Wednesday 140604
21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups
Thursday 140605
21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups