Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 040108
**"Helen" **
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
Friday 040109
Overhead squat 3-2-2-1-1-1 reps
"Elizabeth"
"Elizabeth"
21-15-and 9 reps of:
Clean 135 pounds
Ring Dips
Sunday 040104
Power Clean 3-2-2-1-1-1 reps
Monday 040105
"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?
Monday 031229
For twenty minutes:
10 Barbell Snatches
10 Pull-upsMultiply snatch load by rounds completed and post to comments.
Wednesday 031231
Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:
Pull-ups
Push-ups
Sit-ups
Squats
Thursday 040101
Back squat 5-5-3-3-3-1-1-1 reps
Friday 040102
Seven rounds for time of:
Rope climb, 30 feet
Ring dips, 15 reps
"Toes to bar," 15 reps
Walking lunge, 10 steps
Thursday 031225
Deadlift 3-3-1-1-1-1-1 reps
Warm-up! Work at slow pace. Post loads to comments.