Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 140107
Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups
Wednesday 140108
Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps
Hard Cindy
"Hard Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate
Saturday 140104
For time:
155 pound Snatch, 9 reps
Row 2,000 meters
155 pound Snatch, 15 reps
Row 1,000 meters
155 pound Snatch, 21 reps
Row 500 meters
Monday 131230
15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up
Tuesday 131231
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Wednesday 140101
Five rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 repsThere should be no bend of the leg or hip in the strict ring dip.
Friday 131227
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
TK
"TK"
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Monday 131223
Back Squat 5-5-5-5-5 reps