Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Tuesday 121016
Three rounds for time of:
45 pound Sots press, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters
Glen
"Glen"
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Saturday 121013
Weighted dip 3-2-2-2-1-1-1-1-1 reps
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.