Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 031117
Three rounds at any pace of:
Max pull-ups
Max reps bench press 135 pounds
Max squats in 60 seconds
Saturday 031115
Complete 3 rounds for time of:
Run 400 meters
BodyweightX10 reps of 7 back squats/12 sit-ups
Tuesday 031111
Complete three rounds of:
Max handstand push-ups 5-minutes
Max pull-ups 2-minutes
Max squats 1 minuteRest two minutes between rounds. Total handstand push-ups, pull-ups, and squats for each round and post results to comments.
Thursday 031113
Complete 3 rounds for time of:
Row 500
75 lbsX15 reps of 1 hang squat clean/3 push jerks
Friday 031114
Complete 3 rounds for time of:
50 reps 24" Box jump
185 lbsX7 reps of 7 deadlifts/5 pull-ups
Thursday 031106
Run 5K
Compare to 030526, 030628, 030722, 030814, 030908, and 030928. Post time to comments.
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsWe last saw "Fran" on 030825. Post time to comments.
Sunday 031109
Three rounds for time:
5 Muscle-ups
50 SquatsIf you're not ready for the muscle-up, then do 20 pull-ups and 20 dips each round as a substitution for the five muscle-ups. Post time to comments.
Saturday 031101
Tabata front squats 95 pounds.
Deadlift 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.Rest as needed between Tabata effort and deadlift. Post Tabata score to comments.