Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Kelly"
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Sunday 050828
Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Wednesday 050831
Deadlift 7-7-7-7-7-7-7 reps
For each set, touch and go at ground only.
Saturday 050820
For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up
Monday 050822
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 050823
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
“Michael”
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Friday 050819
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips