Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Barbara"
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round. Post time for each of five rounds to comments.
Compare to 050616.
"Elizabeth"
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Wednesday 060111
21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Friday 060113
Back Squat 1-1-1-1-1-1-1 reps
Saturday 060114
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
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
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.
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