Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 081212
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Monday 081215
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Annie
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Thursday 081211
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Thursday 081204
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Friday 081205
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Sunday 081207
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Monday 081208
Clean and Jerk 1-1-1-1-1-1-1 reps
Tabata Something Else
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.