Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Wednesday 060510
Back Squat 5-3-3-3-1-1-1-1-1 reps
Tuesday 060502
Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps
Wednesday 060503
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
Friday 060505
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.
Friday 060428
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders
Saturday 060429
Back Squat 3-3-3-3-3-3-3 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-upsCompare to 060323.
Tuesday 060425
For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters
Thursday 060427
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