Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 010906
Seven rounds:.
Incline dumbbell bench press, 5 reps, immediately,
Rope climb, once up.Notes:
1. Max load on bench press at each pass.
2. Climb the rope without using your legs on the rope. If you can, it's time to do it right.
3. Take as much time between rounds as required to max bench load.
Friday 010831
Complete asy many reps in 20 minutes as you can of:
Rope Climb
Bench Press; body weightNote:
How many reps of bench press and how many trips up the rope can you get?
Friday 010817
For time:
Bench Press, 5 reps
Row 500 meters
Bench Press, 3 reps
Row 500 meters
Bench Press, 2 reps
Row 500 meters
Bench Press, 1 repNotes
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
Thursday 010809
Five rounds for time of:
Body weight Bench press; 12 reps
12 Pull-ups
Wednesday 010725
For twenty minutes:
Bench Press
Rope ClimbNotes:
1. Use bodyweight for bench press.
2. Add total reps.
3. Add total feet of rope climbed.
Wednesday 010620
Three rounds for time of:
Jump-rope for two minutes
Pull-ups
Bench-press, body weight
Rest 1 minuteOur best will:
Double under without fouling for two minutes on the jump-rope.
Twenty five pull-ups, then twenty, then fifteen.
Twenty five, then twenty, then fifteen on the bench press.
Wednesday 010606
Bench-press 5-3-1 reps, heroic efforts!
Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight
Push-press 5-3-1 reps, heroic efforts!
Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick.
Monday 010528
Jump 50 times on 20" box for time
Hang from bar and raise toes to bar SLOWLY 20 reps
Dumbbell thruster 15 reps off 10" box
Bench Press 15 reps
Bench Press 15 reps
Dumbbell thruster 15 reps off 10" box
Hang from bar and raise toes to bar SLOWLY 20 reps
Jump 50 times on 20" box for time
Friday 010518
Bench press 10-8-6-4-2 reps.
Total weight for all five sets and submit with body weight.
Rest as needed before,How many passes of this circuit can you make in 20 minutes?
Count each element (Box jump, Muscle-up, Leg raise) as a single point,
so that, for instance, four complete circuits and once more 20 box jumps
and one more muscle-up would be 14 points. If you still can't do the
muscle-up substitute twenty assisted pull-up and dips.Box Jump 20" X 20 jumps
Muscle-up
Hanging leg raise, toes to bar X10
Thursday 010510
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.
Use your judgement on the reps. Great athletes will make each set a challenge and
execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups