Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 040409
For time:
Run 1,200 meters (3 laps at track)
Hang squat clean 95 pounds, 21 reps
Run 800 meters (2 laps)
Hang squat clean, 95 pounds, 15 reps
Run 400 meters (1 lap)
Hang squat clean 95 pounds, 9 reps
Monday 040405
Back Squat
5-5-3-3-3-2-2-2-2-1
Tuesday 040406
Five rounds for time:
15 �L� Pull-ups
30 Push-ups
45 Sit-ups
Wednesday 040407
21-15- and 9 rep rounds for time of:
Deadlift 1.5 x bodyweight
Ring dips
Thursday 040401
For time:
Row 2K
50 Wall-ball shots
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shotsIf you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
Use 20 lb medicine ball.
Friday 040402
For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions
Saturday 040403
For time:
Dumbbell snatch 30 left, 30 right
Rope-climb 5 trips
Dumbbell snatch 20 left, 20 right
Rope-climb 5 trips
Dumbbell snatch 10 left, 10 right
Rope-climb 5 tripsUse 35 lb Dumbbell. "One trip" is a 15 ft climb. Post time to comments.
Sunday 040328
5 rounds for time of:
21 1 1/2 pood kettlebell swings
21 knees to elbows
21 double unders
Post time to comments.
Monday 040329
21-15- and 9 rep rounds for time of:
Handstand push-ups
Deadlift
Tuesday 040330
21-15- and 9 rep rounds for time of:
Pull-ups
Bench press