Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030630
Clean and Jerk 15-12-9 reps
Rest overhead, at rack, or at bottom, but not at ground - touch and go only!
Use the same load for all three sets. Post load to comments.
Thursday 030612
Five rounds of:
Hang Clean 15 reps
20 Sit-upsPick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.
Saturday 030607
Clean 5-5-5 Reps
Rest -
For ten minutes:
12 Push-ups
Clean 95X12
Tuesday 030603
You have one hour to:
Run 1 mile
Clean 1-1-1-1-1
Run 1 mile
Sunday 030525
Clean & Jerk 15-12-9 reps.
Pick load for Clean & Jerk and keep it for all three sets.
Divide C&J weight in pounds by number of seconds to completion for final score.
Tuesday 030527
Clean and Jerk 15-12-9 reps
Pick load for all three sets and keep it.
Rest as needed between efforts.
Wednesday 030521
Complete 5 rounds:
Run 400 meters
Clean 15 reps
20 Push-upsPick load for cleans and keep if for all five rounds.
Divide clean weight by number of seconds to completion for total score.
Thursday 030515
Five rounds of:
Clean 105X21
15 Handstand Push-upsSubmit time to comments. Use manual assistance/spotting for handstand push-up where needed.
This workout is perfectly suited for team workouts especially for those at less than advanced fitness levels.
In this photo Dave Leyes (L) and Greg Amundson (R) are assisting Scott McPeak with his handstand push-ups by a gentle tug up on the traps.
Tuesday 030506
Five rounds of:
Hang Clean 12 reps
12 DipsPick load for hang cleans and keep it for all five rounds.
Divide hang clean weight by number of seconds to completion for total score. Post score in comments.
Scoring the workout in this manner dramatically rewards and motivates greater strength, power, stamina, and cardiorespiratory endurance.
Tuesday 030304
Complete as many rounds in 20 minutes as you can of:
10 Hang clean: 15RM load
Run 400 Meters
25 Sit-ups.