Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Saturday 140503
2014 Regional Event 4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees
Wednesday 140430
2014 Regional Event 1
1-rep-max hang squat snatch
Then, 2014 Regional Event 2
Max-distance handstand walk
Thursday 140501
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Saturday 140426
For time:
135-lb. clean and jerks, 50 reps
Tabata Something Else
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Tuesday 140429
For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders
Tuesday 140422
5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
15 knees-to-elbowsLet trailing knee gently kiss the ground on each lunge.
Wednesday 140423
Deadlift 5-5-5-5-5 reps
Friday 140425
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds