Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Tuesday 031028
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
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
Monday 031020
For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.Snatch from ground and catch as low as possible.
Tuesday 031021
Two rounds of:
Jump rope double unders for 2 minutes
One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc.
24" box jump 2 minutesTotal double unders on jump rope, all squats, and box jumps for both rounds and post to comments.
Wednesday 031022
For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-upsUse assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.
Tuesday 031014
15 rounds for time of:
10 Pull-ups
10 push-ups
10 Squats
Run 100 meters
Thursday 031016
For time:
80 squats
40 dumbbell swings (50lb dumbbell)
20 pull-ups
64 squats
32 dumbbell swings
16 pull-ups
50 squats
24 dumbbell swings
12 pull-ups
32 squats
16 dumbbell swings
8 pull-ups
16 squats
6 dumbbell swings
4 pull-upsThis comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!