Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 131016
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Tuesday 131015
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
Saturday 131012
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Sunday 131013
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Tuesday 131008
Hang power clean 3-3-3-3-3-3-3 reps
Test 3
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Dragon
"Dragon"
For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk
Monday 131007
Six rounds for time of:
Run 400 meters
25 Pull-ups
Tuesday 131001
Front Squat 1-1-1-1-1-1-1-1-1-1 reps