Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Lumberjack 20
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Monday 091207
Split Jerk 1-1-1-1-1-1-1 reps
Friday 091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Wednesday 091202
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Thursday 091203
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Sunday 091129
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Monday 091130
Front squat 3-3-3-3-3 reps
Thursday 091126
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
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.