Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Thursday 121025
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Friday 121026
Split jerk 2-2-2-2-2-2-2-2-2-2 reps
Alternate stance for each rep.
Sunday 121021
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Monday 121022
Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps
Wednesday 121024
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle
Wednesday 121017
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Thursday 121018
For time:
225 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters
Saturday 121020
1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" ThrustersCompare to 020924.
Tom
"Tom"
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar