Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 070406
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Saturday 070407
15-12, and 9 rep rounds of:
Back squat
Handstand push-up
Angie
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Tuesday 070403
Clean & Jerk 1-1-1-1-1-1-1 reps
Wednesday 070404
Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters
Thursday 070329
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
Saturday 070331
Power clean 1-1-1-1-1-1-1-1-1-1 reps
Tuesday 070327
Front Squat 1-1-1-1-1-1-1 reps
Tabata Fight Gone Bad
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.