Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 020920
Complete as many rounds in 20 minutes as you can of:
24 inch box jump, 15 reps
20 Sit-ups
Friday 020830
Three rounds:
Pace at will
Body weight deadlift, 20 reps
20 inch box jump, 40 reps
Monday 020722
Three rounds of:
Deadlift 1-3-5 reps
20 inch box jump, 20 reps
Rest as needed.Notes:
1. Set up three bars: one moderate load, one heavy load, and one super-heavy load.
2. Don’t rest between lifts or before box jump. Rest after box jumps.
Saturday 020518
Five rounds for time of:
10 Deadlift; body weight
20 inch box jump, 25 reps
Monday 020422
Five rounds for time of:
20 inch box jump, 30 reps
15 Handstand push upsNotes:
1. Many will need assistance on handstand push-ups.
We use rope and block & tackle with 4:1 set-up for easy (fun) spotting
Monday 020408
For time:
Box jump, 50 reps
25 Pull ups
Box Jump, 40 reps
20 Pull ups
Box Jump, 30 reps
15 Pull ups
Box Jump, 20 reps
10 Pull upsNotes:
1. Let's play with bigger box.
Sunday 020324
20 inch box jump, 50 reps
50 Sit
Rest
20 inch box jump, 40 reps
40 Sit ups.
Rest
20 inch box jump, 30 reps
30 Sit upsNotes:
Power through first round. Record time.
Complete subsequent rounds within same time.
Monday 020304
Three to five rounds each for time of:
20 inch Box jump, 50 reps
40 Kettlebell swings
30 Sit ups
400 meter Run
Wednesday 020220
1 mile Bike
Rest as needed.
20 inch Box jump, 50 reps.
Rest as needed.
20 pound Wallball, 50 shots
Rest as needed.
Jumping pull-ups, 100 reps.Notes:
1. Add time from all four efforts.
2. Jumping pull-ups are performed starting with about fifteen to twenty
degrees of flexion in the arm and then jump to chin over bar.
Monday 020121
24 inch Box jump, 25 reps
25 Pull-ups
Rest
22 inch Box jump, 25 reps
20 Pull-ups
Rest
20 inch Box jump, 25 reps
15 Pull-ups
RestRepeat each of the three couplets.
Notes:
1. Complete the pull-ups in as few sets as possible.
2. Compare the time for the first three couplets to the second three