Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Monday 070709
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Annie
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Wednesday 070704
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Thursday 070705
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Murph
"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.
Saturday 070630
Hang power clean 1-1-1-1-1-1-1 reps
Sunday 070701
30 Muscle-ups for time
Wednesday 070627
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups