Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 131202
Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents
Saturday 131130
Thruster 2-2-2-2-2-2-2
Thursday 131128
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
Sunday 131124
Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters
Monday 131125
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Tuesday 131126
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Wednesday 131120
For time:
15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups
Thursday 131121
Weighted pull-ups 1-1-1-1-1-1-1 reps
Willy
"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood