Saturday 040918
Front Squat with 5 second hold at bottom: 3-3-3-3-3-3-3 reps.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 040918
Front Squat with 5 second hold at bottom: 3-3-3-3-3-3-3 reps.
Tuesday 040914
How much can you get done in 20 minutes?
135 pound bench press
Rope climb
Sunday 040912
Working one minute and then resting one minute, for 20 minutes, how many reps of 95 pound Clean and Jerk can you total?
Monday 040913
In 20 minutes how many seconds of L-sit time can you total?
Wednesday 040908
For time:
25 Burpees with 30-pound dumbbells, 25 L Pull-ups
20 Burpees with 30-pound dumbbells, 25 L Pull-ups
15 Burpees with 30-pound dumbbells, 25 L Pull-upsIn essence, this combines the burpee with the thruster.
Thursday 040909
For as long as you can continue, up to 30 minutes:
1 Muscle-up every 15 seconds
OR
10 Pull-ups and 10 dips every minute
Friday 040910
Repeat 5 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrustersSum bodyweight and dumbbells' combined weight, and divide by time in seconds for score. Post score to comments.
Sunday 040905
Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
Wednesday 040901
Deadlift 3-2-2-2-1-1-1-1-1