Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Monday 100222
Run or Row 5K
Tuesday 100223
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Friday 100219
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Garrett
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Monday 100215
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Wednesday 100217
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Saturday 100213
1 rep-max Snatch
Ten minute time limit, not including warm up.
Sunday 100214
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps