Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 030603
You have one hour to:
Run 1 mile
Clean 1-1-1-1-1
Run 1 mile
Friday 030530
Deadlift 3-3-2-2-2-1-1-1-1
Go heavy; total loads for all 9 sets.
Saturday 030531
For twenty minutes:
7 Jump rope “double-unders”
7 Pull-ups
7 Push-upsScored by number of reps completed in 20 minutes.
Sunday 030525
Clean & Jerk 15-12-9 reps.
Pick load for Clean & Jerk and keep it for all three sets.
Divide C&J weight in pounds by number of seconds to completion for final score.
Tuesday 030527
Clean and Jerk 15-12-9 reps
Pick load for all three sets and keep it.
Rest as needed between efforts.
Thursday 030529
Complete 7 rounds for time:
Wall-ball 30 shots
Rope Climb “double-up”Wall-ball target center needs to be nine feet high and two feet long.
Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.
Wednesday 030521
Complete 5 rounds:
Run 400 meters
Clean 15 reps
20 Push-upsPick load for cleans and keep if for all five rounds.
Divide clean weight by number of seconds to completion for total score.
Thursday 030522
Complete 5 rounds of:
Row 500 meters
35 Sit-upsSubmit time for all 5 rounds to comments.
Friday 030523
Complete 7 rounds of:
Barbell Thrusters 3 reps
5 Pull-upsPick weight for thrusters and keep it for all seven rounds.
Divide thruster weight by number of seconds to completion for total score