Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Saturday 100313
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball
Tuesday 100309
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 repsFor the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Wednesday 100310
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Thursday 100311
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
Friday 100305
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
War Frank
"War Frank"
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Tuesday 100302
8 rounds of:
Run 400 meters
Rest 90 seconds
Wednesday 100303
Shoulder Press 3-3-3-3-3-3-3