Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 070125
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Wednesday 070117
Clean 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
Saturday 070120
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Sunday 070121
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
Friday 070112
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Sunday 070114
Front Squat 1-1-1-1-1-1-1 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
Monday 070108
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups
Tuesday 070109
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups