Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 030307
Three rounds for time of:
135 pound Back squat, 21 reps
Run 400 meters
Thursday 030306
For time:
30 Handstand Push-ups
If you cannot do Handstand push-ups practice for 30 minutes
Friday 030228
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 Front squat: body weight
30 Sit-ups
Sunday 030302
Deadlift 3-3-3-1-1-1-1-1 reps
Monday 030303
Three Rounds for time of:
1 mile bike
15 Pull-ups
Sunday 030223
Five rounds for time of:
Run 400 meters
65 pound Overhead squat, 21 reps
Monday 030224
Complete as many rounds in 20 minutes as you can of:
25 Push-ups
Bike 1 mile
Double body weight Deadlift, 12 reps
Wednesday 030226
Pick your least favorite, yet available:
Row 5K
Run 5K
Bike 10K
Swim 1K
Thursday 030227
Five rounds for time:
1.5 pood Kettlebell swing, 21 reps
Rope climb, "double up"(up and back only touching a toe to ground before reascent)
Wednesday 030219
Four rounds for time of:
Run 1 mile
20 inch Box Jump, 50 reps