Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 121009
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Wednesday 121010
Push press 3-3-3-3-3-3-3 reps
Saturday 121006
For time:
100 Burpee pull-upsIdeally, the pull-up bar is one foot above your reach.
Monday 121008
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Tuesday 121002
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Thursday 121004
Deadlift 5-5-5-5-5 reps
Friday 121005
Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box
Friday 120928
Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood
Sunday 120930
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.