Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 080829
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Saturday 080823
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Monday 080825
"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.
Tuesday 080826
Front Squat 10-10-10-10-10 reps
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Tuesday 080819
Deadlift 1-1-1-1-1-1-1 reps
Angie
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Friday 080815
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips
Sunday 080817
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
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.