Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 010516
2000 meter row.
Establish PR (personal record) if able.Three rounds for time of:
20 Powerclean
20 Walking Lunges
20Push-ups
Sunday 021124
For time:
Powerclean 21 RM weight (weight you can lift 21 reps but not 22)
50 sit-ups
Powerclean 18 reps same weight as above
50 sit-ups
Powerclean 15 reps same weight
50 sit-ups
Powerclean 12 reps same weight
There is no rest here other than the sit-ups.
Relative to the powerclean the sit-up is a rest.
Move deliberately, and with control from one exercise to the next.
Perform the sit-ups slowly and calmly to recover from the powerclean.
On completion of the sit-ups move directly to the next set of powercleans.
Thursday 011227
Powerclean, 10 reps
Row 500 meters
Powerclean, 7 reps
Row 500 meters
Powerclean, 5 reps
Row 500 meters
Powerclean, 3 reps
Notes:
Can you Powerclean at bodyweight and row sub 1:30 500's?
Wednesday 240228
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
Post time to comments.
Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run
Resources:
Rowing
Running Fundamentals
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Saturday 240113
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run
♀ 35 lb
♂ 53 lb
Post time to comments.
Scaling:
Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.
Intermediate option:
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run
♀ 18 lb
♂ 26 lb
Resources:
Running Fundamentals
The Kettlebell Swing
The Walking Lunge
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Featured photo:
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