Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 060611
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.
Wednesday 060614
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
Saturday 020615
Pick one:
Tough 5 mile hike
45 minutes pick-up basketball
Row 5,000 meters
Thursday 060608
For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats
Saturday 060610
Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps
J.T
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Sunday 060604
Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Tuesday 060606
Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions
Friday 060602
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