Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Monday 010423
Rope Climb & Push-up: climb rope then perform 25 push-ups,
repeat for total of four times
Squat three sets, 15, 5, and 3 reps
Row 1000 meters
Wednesday 010418
Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch
21 Rep push-press followed immediately by max set of pull-ups.
Rest as needed; you don't need more than three minutes
Repeat for total of five combined sets.Run 1 mile.
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps
Sunday 010415
Do three sets of chin-ups. Give yourself entirely to this task.
100% Take any rest needed between sets.
Total three sets and submit.Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat
to stand with no sudden movements or postural shifts. The “landing” should
be invisible to the observer. 50,35,20 reps with one minute break between sets.Time one hundred push-ups. Submit time.
How many sit-ups (good controlled ones, like the abmat sit-up)
can you do in five minutes? Submit count.Can you do thirty back extensions without "throwing" a single rep?
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.One set of back squats at twenty-one reps. Max weight.
Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement
Saturday 010407
You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat),
push-ups, and sit-ups and back extensions as possible. There's one rule; the total
number of reps must include equal counts of each exercise. Work hard and fast.
(I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.)
Wednesday 010404
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.
Monday 010402
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)
Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1KThe idea here is to match the numbers of the second half with the number of the first half.
Go through this slowly! Take as much time as you need.
Work for your best effort in each exercise.
*Dumbell Thruster is from a full squat to a push press overhead
Friday 010330
Today is a hybrid effort from several training modalities and tough!!
After a warm-up:
Move through the following with a 60 second break between exercises.
Row 500 meters for a record time.
Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.)
Pull-up for PR (shoot for personal best)
Deadlift 10 RM weight 10 reps
Dips for PR (shoot for personal best)
Rest 10 minutes
Move through the following with a 2-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first set
Rest 10 minutes
Move through the following with a 3-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first setThe idea today is to strive to match the performance of the first pass on the second and third.
Saturday 010324
You guessed it, today we are determining our total for the three Powerlifting lifts,
the deadlift, bench-press, and the squat.Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight,
drop the reps, and lift again. Repeat this process until you've established a max
weight for each lift. Total the lifts and submit for ranking. The total is comprised of
your max lift at one rep for each exercise