Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 060902
Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Thursday 060831
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Sunday 060827
Push Jerk 3-2-2-2-1-1-1-1-1 reps
Wednesday 060830
Clean 1-1-1-1-1-1-1-1-1-1 reps
Tuesday 060829
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Friday 060825
Front Squat 3-3-3-3-3-3-3 reps
Saturday 060826
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Saturday 060819
For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions
Monday 060821
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box