Thursday 030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Friday 010608
For Time:
Jump Rope "Double Unders"; 2 minutes
10 Handstand push-ups
Jump Rope "Double Unders"; 2 minutes
Sumo Deadlift High Pull @ no less than for 1/2 your body weight for:
12-10-8-6-4 reps. Use same load for each set.
Jump Rope "Double Unders"; 2 minutes
50 Dips, as many sets as required. If able use rings.
Jump Rope "Double Unders"; 2 minutes
Can you do this in twenty minutes?
AMRAP in 40 minutes
From 0:00-7:00, perform:
Max Wall Climbs
From 7:00-10:00, perform:
Max Burpees
Rest 5 minutes
From 15:00-22:00, perform:
Max Push-Ups
From 22:00-25:00, perform:
Max Double-Unders
Rest 5 minutes
From 30:00-37:00, perform:
Max Sit-Ups
From 37:00-40:00, perform:
Max Thrusters (45/35 lb)
Thursday 010816
50 Sit-ups
26 inch Box Jump, 25 reps
Jump Rope "Double Unders", 1 minute
Deadlift, Bodyweight 18-15-12 and 9 reps
Jump Rope "Double Unders", 1 minute
26 inch Box Jump, 25 reps
50 Sit-ups
Notes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?
Friday 010309
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.
Jump rope, double under for two minutes.
These are walking lunges, not the ineffective ones!
Submit time and bench press reps for ranking.