Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 140516
50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings
Zembiec
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter runDuring each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Sunday 140511
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squatsCompare to 121119.
Monday 140512
Front squat 3-3-3-3-3 reps
Wednesday 140507
2014 Regional Event 7
For time:
64 pull-ups
205-lb. overhead squats, 8 reps
Thursday 140508
Clean and jerk 1-1-1-1-1-1-1 reps
Saturday 140503
2014 Regional Event 4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees
Sunday 140504
2014 Regional Event 5
10 rounds for time of:
1 legless 14-foot rope climb
200-foot sprint
Monday 140505
2014 Regional Event 6
For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row
Wednesday 140430
2014 Regional Event 1
1-rep-max hang squat snatch
Then, 2014 Regional Event 2
Max-distance handstand walk