Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 090317
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Wednesday 090318
Split Jerk 1-1-1-1-1-1-1 reps
Wednesday 090311
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Friday 090313
Back Squat 3-3-3-3-3 reps
Sunday 090315
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Saturday 090314
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Monday 090309
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Tuesday 090310
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Thursday 090305
Clean and Jerk 1-1-1-1-1-1-1 reps