Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Weston
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Sunday 121118
Snatch 3-3-2-2-2-1-1-1-1-1 reps
Monday 121119
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Barbara
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round.
Thursday 121115
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Saturday 121117
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Saturday 121110
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Clovis
"Clovis"
For time:
Run 10 miles
150 Burpee pull-upsPartition the run and burpee pull-ups as needed.
Tuesday 121113
Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
Wednesday 121107
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups