Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020110
Complete as many rounds in 20 minutes as you can of:
24 inch Box jump, 15 reps
20 Sit upsNotes:
1. Give yourself one point for each round.
2. Add two points if you puke.
Thursday 011220
Clean 5-5-5-5-5 reps
20 inch Box jump, 5 minutes
Notes:
1. Squat Clean sets go from light to heavy. Rest as needed to maximize loads.
2. Count jumps that land securely on box within five minutes.
Monday 011203
24 inch Box jump, 5 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 10 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 15 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 20 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 25 reps
Squat clean, 10 reps
RestNotes:
1. No rest during or after the Box-jump.
2. Use heavy load on first set and keep it for each set.
3. Rest as needed to complete next effort without stopping.
Thursday 011129
1.5 pood Kettlebell swing, 30 reps
Rest 3 minutes
As fast and hard as you can:
24 inch Box jump, 20 reps
20 Pull ups
24 inch Box jump, 15 reps
15 Pull ups
24 inch Box jump, 10 reps
10 Pull ups
24 inch Box jump, 5" box
5 Pull ups
Rest 3 minutes
1.5 pood Kettlebell swing, 30 reps
Saturday 011124
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
Overhead squat, 15 reps
20 inch Box Jump, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Tuesday 011113
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
10 Push press
15 Box Jump
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Tuesday 011023
Complete as many rounds in 30 minutes as you can of:
5 Front squats; body weight
1 Muscle up
20 inch Box jump, 15 reps
Friday 010914
Five rounds for time of:
20 inch Box jump, 25 reps
15 Hang cleansNotes:
1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"?
2. No resting until finished.
Thursday 010816
50 Sit-ups
26 inch Box Jump, 25 reps
Jump Rope "Double Unders", 1 minuteDeadlift, Bodyweight 18-15-12 and 9 reps
Jump Rope "Double Unders", 1 minute
26 inch Box Jump, 25 reps
50 Sit-upsNotes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?
Tuesday 010731
Three rounds for time of:
Box Jump, 50 reps
Sumo Deadlift High-pull, 15 reps, .
Rest two minutes.Notes
1. Use max load on deadlift
2. Come to full extension on box before jumping or stepping down
3. Use 30" box if able