Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 040321
Three rounds for time of:
400-meter run
35-pound dumbbell "thruster," 21 reps
Post time to comments.
Wednesday 040317
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.
Compare to 030525, 030630, 030801, 030902, 030922 and 040120.
Thursday 040318
For fun:
50 Sit-ups
50 Back Xtn�s
40 Sit-ups
40 Back Xtn's
30 Sit-ups
30 Back Xtn's
20 Sit-ups
20 Back Xtn's
10 Sit-ups
10 Back Xtns'sComment.
Saturday 040313
Complete 7 rounds for time of:
Bench Press 12 reps
Pull-ups max setScore by multiplying bench press load by average number of pull-ups each round divided by number of minutes (rounded to nearest half minute) to completion, e.g., 155 pounds on bench press, 15 reps for pull-up average, 8.5 minutes to completion yields: 155X15/8.5=273.5. Post score to comments.
Sunday 040314
Run or row 10K
Tuesday 040316
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
Tuesday 040309
How many muscle-ups can you do in 20 minutes?
If you don�' have rings or a muscle-up, do as many pull-ups and dips as you can, in parcels of 7 pull-ups followed by 7 dips, in twenty minutes. Post results to comments.
Wednesday 040310
Three rounds for time of:
Run 800 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
Friday 040312
Deadlift 3-3-2-2-2-1-1-1-1-1 reps
This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments.
Saturday 040306
For time:
20 Handstand push-ups
40 Pull-ups
10 Handstand push-ups
20 Pull-ups
5 Handstand push-ups
10 Pull-upsHandstand push-ups are off ground and nose to ground.