Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Tuesday 061017
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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.
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.
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