Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 040308
Complete 5 rounds for time of:
Hang squat clean/Push jerk 95 pounds, 15 reps
Run 400 meters
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.
Monday 040301
For time:
30 Muscle-upsIf you're not ready for the muscle-up, then do 120 pull-ups and 120 dips.
Post time to comments.
Thursday 040304
20 seconds on/ 10 second off 65-pound thrusters for 15 intervals
Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.
Thursday 040226
Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 metersRest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.
Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.
Friday 040227
Back squats
5-3-3-2-2-2-1-1-1-1 repsRock bottom! Post loads to comments.
Sunday 040229
How many rounds can you complete in 20 minutes of:
95 lb Push Jerk x 15 reps
30 Air squats
Saturday 040221
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95-pound barbell thruster
Pull-ups"Thrusters" are from deep squat (less than ten inches) to overhead lockout. Pull-ups are from full extension to chin over bar. Post time to comments.
Sunday 040222
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
2 pood Kettlebell swing
20-pound medicine ball sit-up throwKettlebell swing is to overhead (2 pood KB or 75 pound dumbbell). For medicine ball throw anchor feet under loaded bar and sit-up and throw to ten foot high target for each rep. Post time to comments.