Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 160310
For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
Friday 160212
Complete as many rounds as possible in 20 minutes of:
10 burpee pullovers
30 squats
60 seconds of handstand holdThis is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.
Monday 160125
10-round Tabata squat
Then, 3 attempts at max handstand holdThis Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.
Thursday 160114
Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.
Saturday 160109
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Harper
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
Sunday 151220
For time:
150 squats
75 hip extensions
120 squats
60 hip extensions
90 squats
45 hip extensions
Thursday 151210
Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Cindy
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsOR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Tabata Something Else
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.