Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Sunday 031102
Tabata push-press 75 pounds
Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.Rest as needed between Tabata effort and snatch. Post Tabata score to comments.
Monday 031103
Tabata hang squat clean 85 pounds
Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.Rest as needed between Tabata effort and bench press. Post Tabata score to comments.
"Helen"
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-upsThe CrossFit Challenge joins the ranks as "Helen." You saw Helen on 030809. Post time to comments.
Wednesday 031029
Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats
Thursday 031030
Twenty rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Friday 031024
Clean 3-3-3 reps
3 sets max push-ups
How many rounds can you complete in 15 minutes of:
Clean 95 pounds, 10 reps
15 Push-ups
Saturday 031025
Front squat 3-3-3 reps
3 sets max pull-ups
How many rounds can you complete in 15 minutes of:
Front squat 95 pounds, 10 reps
12 Pull-ups
Sunday 031026
Deadlift 3-3-3 reps
3 sets max dips
How many rounds can you complete in 15 minutes of:
Deadlift 135 pounds, 10 reps
12 Dips