Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 030206
Overhead Squats:
5 very light Overhead squats, 5 reps.
65 pound Overhead squat, 10 repsAdd 5 lbs at a time keeping the reps at 10.
How many sets of 10 can you get while
increasing the weight each time?
( If you are familiar with the movement
you may take greater weight increases.)
Friday 030207
Four rounds for time of:
1000 meter Row
25 Dips
Friday 030131
Complete as many rounds in 30 minutes as you can of:
1 mile Bike
10 Pull-ups
135 pound Bench Press, 15 reps
Sunday 030202
10-9-8-7-6-5-4-3-2-1 reps of:
Muscle ups
Monday 030203
Three rounds, each for time of:
225 pound Deadlift, 10 reps
500 meter Row
Wednesday 030129
Row 5K
Thurday 030130
Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps
Saturday 030125
Front Squat 3-3-3-3-3-3-3-3-3-3 reps
Sunday 030126
Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"
Monday 030127
Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run