Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 031016
For time:
80 squats
40 dumbbell swings (50lb dumbbell)
20 pull-ups
64 squats
32 dumbbell swings
16 pull-ups
50 squats
24 dumbbell swings
12 pull-ups
32 squats
16 dumbbell swings
8 pull-ups
16 squats
6 dumbbell swings
4 pull-upsThis comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!
Friday 031017
Hang squat clean 21-15-10-6-3-1 reps.
Rest as needed between sets. Increase load after each set. Post loads for all six sets and bodyweight to comments.
Tuesday 031014
15 rounds for time of:
10 Pull-ups
10 push-ups
10 Squats
Run 100 meters
Sunday 031012
Max deadlift
Max bench press
Max squatIt's a powerlifting meet! Warm-up, and allow multiple sets to find your max lifts. Don't attempt this workout in just three sets! Find then post your max deadlift, bench press, and squat to comments.
Monday 031006
Five rounds for time of:
Run 400 meters
50 Squats
15 L Pull-ups
Thursday 031002
For time:
Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 metersUse same load for all three clean (hang squat clean) sets. Post load (pounds), time (seconds), and score (pounds / seconds) to comments.
Wednesday 030924
Complete 5 rounds for time of:
Run 400 meters
Overhead Squat 95 X 21Squat to 10 in. box. Compare results to 030623 and post time to comments.
"Barbara"
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round. Post time for each of five rounds to comments.
On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced rest.
Saturday 030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 SquatsIf you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.
Sunday 030907
"Chelsea"
Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.
We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.
If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.
Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.