Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Friday 100226
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Saturday 100227
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Monday 100222
Run or Row 5K
Tuesday 100223
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Thursday 100225
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
RestStart each round exactly six minutes apart. Your rest period is whatever remains after the run.