Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 041020
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
Friday 041022
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Saturday 041023
Run 5K
Sunday 041024
Barbell snatch, 95 pounds, 15 reps, 5 sets.
All snatches are "touch and go" at ground. No re-gripping or pausing at ground. The 95 pounds is a suggested load. Pick a weight, and if you fail, start all five sets over. Share with your friends in comments.
Monday 041018
Thruster 3-2-2-2-1-1-1-1-1 reps
Tuesday 041019
Complete as many rounds in 20 minutes as you can of:
15 Squats
12 Push-ups
9 Pull-ups
Post rounds, and fractions of rounds, completed to comments.
Thursday 041014
For time:
75 pound Thruster, 21 reps
3 Pull-ups
75 pound Thruster, 3 reps
21 Pull-ups
75 pound Thruster, 18 reps
6 Pull-ups
75 pound Thruster, 6 reps
18 Pull-ups
75 pound Thruster, 15 reps
9 Pull-ups
75 pound Thruster, 9 reps
15 Pull-ups
75 pound Thruster, 12 reps
12 Pull-ups
Friday 041015
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Saturday 041016
Deadlift 3-2-2-2-1-1-1-1-1 reps
Friday 041008
Complete 10 rounds for time of:
10 Kettlebell snatches, 32k right arm
10 Kettlebell snatches, 32k left arm
10 Glute ham raises
10 Pull-ups
1 minute Jump rope
10 Sit upsThis is Josh Everett's creation. He finished in 43:36. Post your time to comments.