Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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“Cindy”
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-upsCindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.
“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 040414 and 040108 . Post time to comments.
Wednesday 050112
Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps
Monday 050110
For time:
25 Handstand push-ups
25 Overhead squats, 95 pounds
25 Pull-ups
25 Double unders
25 Pass-throughs
25 One legged squats
25 Muscle-ups
Monday 050103
Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball
Thursday 050106
For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster
Pull-upsFor the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.
Saturday 050108
Deadlift 10-10-10-10-10-10-10 reps
Thursday 041230
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents