Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 050605
5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-upsThanks to Richard Owen for this workout introduced with this thread.
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.
Friday 240614
"The Chief" in honor and recognition of all past and present CPOs
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
♀ 95 lb
♂ 135 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Compare to 230506.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the U.S. Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission, and devotion to country.
Scaling:
Today we have a benchmark workout that was introduced in September of 2008. The goal is to choose options that allow you to perform at least 3 rounds per cycle. The load of the barbell should be relatively light and allow for touch-and-go reps. Push the gas pedal down on this workout and try to hang on while maintaining full range of motion for each movement. Can anyone reach 30 rounds? Less-experienced athletes should reduce the load and the total number of cycles. Let’s get after it today!
Intermediate option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
♀ 85 lb
♂ 125 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Beginner option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups from the knees
9 air squats
♀ 35 lb
♂ 45 lb
Rest 1 minute. Repeat for a total of 3 cycles.
Resources:
The Power Clean
The Push-up
The Air Squat
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by RXdPhotography at WIT London.
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?
Sunday 110320
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Chris Spealler 4:47. Post time to comments.