Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 051005
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-upGreg Amundson 8:54 [video]
Thursday 051006
Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps
Sunday 051002
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups
Monday 051003
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-upsWith an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Tuesday 050927
Front squat 3-3-3-3-3-3-3-3-3-3 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
"Michael"
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Saturday 051001
Three rounds for time of:
10 Muscle-ups
135 pound Clean and Jerk, 15 reps
“Helen”
“Helen”
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-upsCompare to 050816.
Friday 050923
10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups