Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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!
Friday 031017
Hang squat clean 21-15-10-6-3-1 reps.
Rest as needed between sets. Increase load after each set. Post loads for all six sets and bodyweight to comments.
Thursday 031009
Perform 5 rounds, each for time of:
Run 400 meters
Clean & Jerk 95 pounds, 15 repsRest 3 minutes between rounds. Post times to comments.
Sunday 031012
Max deadlift
Max bench press
Max squatIt's a powerlifting meet! Warm-up, and allow multiple sets to find your max lifts. Don't attempt this workout in just three sets! Find then post your max deadlift, bench press, and squat to comments.
Monday 031006
Five rounds for time of:
Run 400 meters
50 Squats
15 L Pull-ups
Sunday 031005
Seven round for time of:
Rope climb double up
7 Handstand push-upsDouble up is two ascents (from seated and back) of 25-foot rope without use of legs. Use parallettes for handstand push-ups and take ears below hands. Post time to comments.
Wednesday 031008
5 rounds of:
Max Bench
Max Pull-upsRamp up to a near max bench, and within 30 seconds of racking the lift begin the pull-ups. Rest two minutes between rounds. Multiply the bench press load in pounds by the number of pull-ups completed for each round and post to comments.
Friday 031010
For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-upsUse 1½ pood kettlebell for men and 1 pood kettlebell for women. Post time to comments.