Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 030831
Repeat for twenty minutes:
Rope Climb double-up
15 Push-upsDouble-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.
Tuesday 030902
Clean & Jerk 15-12-9 reps
Use same load for all three sets. Rest as needed between efforts. Post load to comments.
Wednesday 030903
How many muscle-ups can you do in twenty minutes?
Thursday 030904
For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.
Saturday 030906
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.
Wednesday 030827
Deadlift 7 sets of 3 reps each.
Friday 030829
30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups
Saturday 030830
Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters
Friday 030822
How many handstand push-ups can you do in 20 minutes?
No parallettes, against the wall, nose to ground, arms to lockout. No bad ones. Post reps to comments.
Saturday 030823
How many pull-ups can you do in 20 minutes?