Thursday 010531
Run 400 meters
Three to Five rounds of:
5 Muscle-up, 5 reps
12 Glute-ham raiseSkip rope 5 minutes try not to stop
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 010531
Run 400 meters
Three to Five rounds of:
5 Muscle-up, 5 reps
12 Glute-ham raiseSkip rope 5 minutes try not to stop
Thursday 010503
Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.
This is a hard workout. Try to complete it in less than 40 minutes
Friday 010622
Three rounds for time of:
Muscle Snatch, 15 reps
Box Jump, 15 reps
Back Extension/Glute-ham raise, 15 reps
Our best will:
Snatch 2/3 body weight.
Jump 26" box.
Back extension/Glute-ham raise with 20 pound medicine ball.
Complete three rounds in ten minutes.
Tuesday 011127
Glute-Ham Raise 15 reps
Rest
Perform three rounds of this circuit, keep your heart rate high and form strict:
One Arm Barbell Deadlift, right arm, 12 reps
One-Arm Barbell Press, right arm, 12 reps
One Arm Barbell Press, left arm, 12 reps
One Arm Barbell Deadlift, left arm, 12 reps
Rest
Glute-Ham Raise 15 reps
Wednesday 070502
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups