Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 031212
Give 60 minutes to practicing handstands, walking on hands, pressing to handstand, etc.
Saturday 031213
Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
RestNo rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.
Monday 031208
How many rounds can you complete in 20 minutes of:
Back Squat 10RM X 7
15 Pull-ups
Post load and number of rounds completed to comments.
Tuesday 031209
How many rounds can you complete in 20 minutes of:
Hang Clean 10RM X 7
15 Sit-ups
Post load and number of rounds completed to comments.
Thursday 031211
For Time:
30 reps Clean & Jerk
"Elizabeth"
"Elizabeth"
21-15-and 9 reps of:
Clean 135 pounds
Ring Dips
Sunday 031207
How many rounds can you complete in 20 minutes of:
Deadlift 10RM X 7
15 Push-ups
Post load and number of rounds completed to comments.
Saturday 031129
For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 metersUse 1½ pood Kettlebell or 55 pound dumbbell for snatches. Post time to comments.
Sunday 021130
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.