Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 010820
Three rounds for time of:
20 pound Wall ball, 25 shots
15 Pull-upsNotes:
1. The Wall-ball drill is a front squat push press throw towards a
spot on the wall about two feet above max reach. On rebound catch,
recoil to squat and immediately squat, throw, catch, repeat.
2. Time workout for all three rounds
Wednesday 010808
Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata SquatsNotes:
1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort.
3. Add the three scores from each effort for a total score for the workout.
4. 60 is a good score
Monday 010730
20 pound Wall-ball, 50 shots
Bike for 1 mile
20 pound Wall-ball, 50 shots
Rest 3 minutes
Bike 1 mile
20 pound Wall-ball, 50 shots
Bike 1 mileNotes:
1. Count only those Wall-Ball shots that clear your reach by at
least a foot and start from a deep squat
2 Time both rounds. Which was quicker?
Monday 010723
Tabata Squat
Rest 2 minutes.
Push-press 1/3 bodyweight 50 reps.
Rest 2 minutes.
Perform Tabata total from earlier, in one set, in less than 4 minutes.
Rest 2 minutes.
Two minutes push press with 1/3 bodyweight (max reps within two minutes).
Monday 010716
Back Squat, Tabata Intervals, 10" Box
Dips, max set
Back Squat, total from Tabata effort, 10" Box, single set
Dips, max setNotes:
1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals.
2.On the second set of Squats perform in a single set the total (96, hopefully)
performed in all eight Tabata Intervals.
3. Rest no more than two minutes after both Squat efforts.
4. Anyone ready for "L" Dips? Whose got 30?
Friday 010706
Run 400 meters
15 Knees to Elbows
Squat 15 Rep max weight, 15 reps, off 10" box
15 Knees to Elbows
Squat 10 Rep max weight, 10 reps, off 10" box
15 Knees to Elbows
Squat 5 Rep max weight, 5 reps, off 10" box
Run 400 meters, repeat starting run time
Saturday 010707
Powerclean 15 reps
Tabata Squat
Powerclean 15 reps
Tabata SquatWhat is the minimum number of squats in any twenty second interval?
What percentage of your weight did you powerclean?
How long did the workout take?
Monday 010709
Powerclean, 15 reps
Tabata Squat
Powerclean, 15 reps
Tabata SquatWhat is the minimum number of squats in any twenty second interval?
What percentage of your weight did you powerclean?
How long did the workout take?
Tuesday 010703
2 rounds of this circuit:
50 20" Box Jumps in 2 minutes
Lunge 2 minutes, record steps
Bike 2 minutes for distance
Squat 2 minutes, record reps
Rest 5 minutes
Thursday 010628
Two rounds for time of:
Farmer's walk 100 feet
Rope climb X 2
Back Squat, 10 reps
Row 500 metersNotes:
Our best will,
1. Squat and Farmer's Walk at your bodyweight
2. Row a sub 1:30 500-meters if you're able