Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 080115
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wednesday 080116
Run or Row 5K
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Sunday 080113
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Monday 080107
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Wednesday 080109
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Friday 080104
Power clean 3-3-3-3-3 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.