Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 061014
Tabata Squats
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Friday 061013
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.
Tuesday 061010
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
J.T."
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
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
Sunday 061008
Push Jerk 3-2-2-2-1-1-1-1-1 reps
Thursday 061005
Three efforts for time of:
Run 800 meters
Annie
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Monday 061002
Deadlift 2-2-2-2-2-2-2-2-2-2 reps
Nasty Girls
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps