Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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The Seven
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-upsMikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.
Tuesday 100601
Shoulder Press 5-5-5-5-5 reps
Nutts
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plateGraham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.
Arnie
"Arnie"
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left armMatt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments.
Wednesday 100526
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 repsFor the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Monday 100524
Back Squat 5-5-5-5-5 reps
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Friday 100521
Four rounds for time of:
Run 400 meters
50 Squats
Saturday 100522
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Monday 100517
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents