Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 131027
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Morrison
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Tuesday 131029
Bent over barbell row 5-5-5-5-5 reps
Thursday 131024
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Friday 131025
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
Monday 131021
Snatch 3-3-2-2-2-1-1-1-1-1 reps
Wednesday 131023
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Eva
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Saturday 131019
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Walsh
"Walsh"
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead