Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 030618
Complete 5 rounds of:
Deadlift twice bodyweight 10 reps
10 Handstand Push-upsTouch nose to ground on handstand push-ups. Post time for completion for all five rounds in comments.
Thursday 030619
Complete 5 rounds of:
Run 400 meters
15 “L” Pull-ups“L” Pull-ups require that the legs be straight and heels remain above lowest point of butt through entire range of pull-up. Reps where heels sink below butt, or legs bend, even momentarily, don’t count.
Thursday 030612
Five rounds of:
Hang Clean 15 reps
20 Sit-upsPick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.
Saturday 030614
Front Squat - Push Jerk 10 singles
Total the load for 10 efforts and post to comments.
E.G., 225+225+230+235+240+225+225+225+185+135=2150
(Pukie Crashed!)
Sunday 030615
Complete five rounds for time:
Run 400 meters
5 muscle ups
Sunday 030608
Complete 3 rounds of:
Max set of Pull-ups x 2
Max set of Dips x 2
Tuesday 030610
Deadlift 3-3-3
Rest -
5 rounds of:
Deadlift 135 x 12
12 Pull-ups
Wednesday 030611
Run 1 mile.
Bench Press bodyweight 21 reps.Rest, repeat off clock.
Wednesday 030604
You have one hour to:
24” Box Jump 50 jumps
Deadlift 1-1-1-1-1 reps
24” Box Jump 50 jumps
Friday 030606
Front Squat 5-5-5 Reps
Rest -
For ten minutes:
12 Pull-ups
12 One-legged squats, alternating legs