Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 130310
Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards
Thursday 130307
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possibleFor a downloadable PDF of the workout, click here.
Wednesday 130306
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
One legged squat, 30 reps
Sunday 130303
Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.
Compare to 010217.
Adrian
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Friday 130301
For time:
30 Muscle-ups, bailing forward
Saturday 130302
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats
Grace
"Grace"
For time:
135 pound Clean and Jerk, 30 repsOR
"Isabel"
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.
Zeus
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps