Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsBest Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.
Tuesday 030826
Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters
Tuesday 030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.
Thursday 030821
For time:
150 Squats
Run 800 meters
150 Squats
Friday 030815
By any progression of your choosing find a max deadlift and max bench press.
Sunday 030817
"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.
How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)
Monday 030818
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 SquatsIn that order. Post time to comments.
Monday 030811
At the rate of one muscle up every thirty seconds, how long can you continue?
Work for thirty minutes and report reps to comments.
Wednesday 030813
For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-upsSelect either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.