Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 030215
Three rounds, each for time of:
135 pound Clean and Jerk, 15 reps
Bike 2 miles, level 20
Tuesday 030218
Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:10 reps,
7 reps,
5 reps,
3 reps.
Saturday 030208
Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups
Thurday 030130
Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps
Saturday 030111
For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 repsNotes:
Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Sunday 021229
Five sets of Dips.
Total the five sets. Then...Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps
Monday 021230
Five rounds for time of:
Use as tall a box and as heavy a load as you can,
25 Box jumps
15 Hang cleans
e.g., how about 100% bodyweight and 30"? No resting until finished.
Wednesday 030101
30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-upToday's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.
Monday 021202
Ten round for time of:
No cheating, super-clean technique.
5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups
5 Back Extensions
Wednesday 021204
1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM