Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 040605
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate
Saturday 040529
For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups
Monday 040531
Rounds of 21-18-15-12-9-6 and 3 reps of:
Kettlebell swing 1 1/2 pood
Medicine ball sit-up throw 20 pounds x 10 feetMedicine ball sit-up throw is to a partner standing 10 feet from anchored feet or against a wall or target 10 feet from anchored feet. Post time to comments.
Tuesday 040525
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Thursday 040527
5 rounds of:
Wall ball 50 shots with 20 pound ball
L-Pull-ups 15 reps
Friday 040528
Power clean 21 reps
Run 800 meters
Power clean 15 reps
Run 800 meters
Power clean 9 reps
Sunday 040523
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Monday 040524
Back squat 3-2-2-2-1-1-1-1-1 reps
Monday 040517
Complete as many rounds in 20 minutes as you can of:
5 Muscle-ups
50 Squats