Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 100323
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Thursday 100325
Snatch 1-1-1-1-1-1-1 reps
Friday 100326
30 Muscle-ups for time
Sunday 100321
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 repsThese are one-arm squat snatches, alternating arms.
Monday 100322
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Thursday 100318
Deadlift 1-1-1-1-1-1-1 reps
Friday 100319
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Wednesday 100317
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Saturday 100313
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball
Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps