Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 060326
Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters
Monday 060327
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Tuesday 060328
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
Monday 060320
Pull-ups, 30 seconds on/ 30 seconds off, 15 intervals.
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 051212.
Wednesday 060322
Push Jerk 3-2-2-2-1-1-1-1-1 reps
Thursday 060316
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 060318
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
Sunday 060319
20 seconds on/ 10 second off 65-pound thrusters for 15 intervals
Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.
Wednesday 060315
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups