Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nicole
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Tuesday 090331
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Thursday 090402
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Friday 090327
10 rounds for time of:
10 Pull-ups
10 Ring dips
Fight Gone Bad!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Compare to 081231.
Karen
"Karen"
For time:
150 Wallball shots, 20 pound ball
Thursday 090326
Four rounds, each for time of:
800 meter runRest as needed between efforts.
Wednesday 090325
Front squat 3-3-3-3-3 reps
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Thursday 090319
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.