Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030630
Clean and Jerk 15-12-9 reps
Rest overhead, at rack, or at bottom, but not at ground - touch and go only!
Use the same load for all three sets. Post load to comments.
Tuesday 030701
For time:
5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups
Wednesday 030702
75 Sit-ups
65-Pound Tabata Front Squat
75 Sit-upsRest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.
Tuesday 030624
In one hour complete 7 rounds of:
Max Bench
Max Pull-upsMultiply your lowest bench by your lowest number of pull-ups and post time to comments. E.G., 315X17=5,355.
Thursday 030625
Complete 10 rounds of:
Deadlift 1 rep
12 Push-upsDivide deadlift weight by time to completion in seconds.
Friday 030626
50 Pull-ups
200 Squats
75 Push-ups
Friday 030620
Tabata Squats
Tabata Push-ups
Tabata Squats
Monday 030623
Complete 5 rounds of:
Run 400 meters
Overhead squat 95X21Squat to 10” box. Post time to complete all five rounds to comments.
Sunday 030622
Complete 3 rounds of:
Run 400 meters
21 1 1/2 pood kettlebell or 55 pound dumbbell swings
12 Pull-upsRest and repeat off clock.
Monday 030616
Complete 7 rounds:
Walking lunge 100 ft.
Max set of pull-ups
20 Push-upsFinal score is pull-up total divided by time to completion for all 7 rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303 seconds. 103/1303=. 079