Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 120612
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Monday 120611
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
Thursday 120607
Front squat 3-3-3-3-3 reps
Hope
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
Hope workout scorecard - [pdf]
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Monday 120604
21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Wednesday 120606
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Thursday 120531
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Saturday 120602
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Nancy
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps