Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 020216
Five rounds, 21-18-15-12 and 9 reps, for time of:
Back Extensions
Pull ups
Sit ups
DipsNotes:
1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest.
2. After completion of all four exercises for each set, rest as needed.
Wednesday 020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Thursday 020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Friday 020125
Five rounds for time of:
15 Back/Hip Extension
15 Sit ups
10 Pull ups
10 Dips
1 mile Bike
Wednesday 011205
Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back extension
25 Sit ups
completes warm-up.Perform a Muscle-up every minute on the minute for 20 minutes.
Note:
1. At failure have someone minimally assist you with a gentle boost
from behind about the ribs.
Thursday 011206
Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back Extension
25 Sit-ups
completes warm-up.Deadlift 15-10-5-3-3-3 reps.
Deadlift two minutes without rest.Notes:
1. Fifteen and ten rep sets are light warm-up sets.
Keep light to max subsequent triples.
2. With each set increase rest. On last three sets,
rest as needed for max triples.
3. After last triple, rest as needed to max load on
two minute set.
Thursday 011004
21 Back Extensions
21 Glute Ham developer Sit
Three rounds of:
5 Rope Climb
Handstand Practice; five minutes
21 Back Extensions
21Glute Ham developer Sit ups
Monday 011001
20 Sit ups
20 Back Extensions
1000 meter Row
Tabata Squats
Tabata Push press
1000 meter Row
20 Sit-ups
20 Back ExtensionsNotes:
1. Don't rush through, but give big effort to each exercise.
2. Tabata Interval protocol is 20 seconds of work followed
by a ten second rest, repeated 8 times.
Thursday 010920
15 Back Extension
1 Rope Climb
20 Push ups
1 Rope Climb
25 Sit ups
1 Rope ClimbNotes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.
Monday 010917
For time:
1000 meter Row
20 Clean and Jerk
1000 meter RowNotes:
1. Load for Clean and Jerk is not to exceed 100% of bodyweight.
2. Time entire effort.
3. Use push-jerk, not split-jerk.
4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy.
5. Heads-up! Wednesday and Friday will play on today's theme.