Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 060114
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Saturday 060107
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
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
Tuesday 060110
Hang power clean 3-2-2-2-1-1-1-1-1 reps
Tuesday 060103
Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
RestNo rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.
Compare to 040703.
Thursday 060105
Push Jerk 3-3-3-2-2-2-1-1-1 reps
Friday 060106
For time:
Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps(Woman use 95 lbs, 75 pounds, and 65 pounds)
Thursday 051229
For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps
Friday 051230
Deadlift 3-2-2-2-1-1-1-1-1 reps
Sunday 060101
30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up