Wednesday 200429
Complete as many rounds as possible in 10 minutes of:
20 lunges
20 triple-unders
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 200429
Complete as many rounds as possible in 10 minutes of:
20 lunges
20 triple-unders
Friday 190301
Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Thursday 190919
On a 25-minute clock:
As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats
Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats
Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats
Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats
Thursday 010308
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.
Run 800 meters.
Stretch for ten minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.
Stretch for ten minutes.
Friday 021206
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutes
These are walking lunges, not the ineffective ones!