Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 140128
For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps
Wednesday 140129
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Friday 140131
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips
Saturday 140125
For time:
Row 500 meters
50 GHD Sit-ups
Row 1,000 meters
30 GHD Sit-ups
Row 2,000 meters
20 GHD Sit-ups
Monday 140127
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
Thursday 140123
Three rounds for time of:
5 Strict muscle-ups
10 Strict handstand push-ups
15 One legged squats, each leg
Friday 140124
Deadlift 1-1-1-1-1 reps
Sunday 140119
Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps
Monday 140120
Row 5K
Tuesday 140121
Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups