Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 020201
Powerclean 10-10-10-10-10-10-10 reps
Notes:
1. Max load each set.
1. A set ends when the bar rests on the ground for even a second.
Pause at hang or rack positions only
Thursday 020124
Three rounds of:
Jump Rope "double-unders"; 2 minutes
Rest 30 seconds.
Powerclean bodyweight, max reps, no rest.
Rest 5 minutes.Notes:
1. If you can't double under then jump hard, high, and fast.
2. If you can't powerclean your bodyweight then use less weight (duhhhh..)
3. No rest on the powercleans implies that you don't put the weight down,
though you may pause at hang or rack.
Friday 020118
Complets as many rounds in 20 minutes as you can of:
Powerclean/Push-press 5RM load
Monday 020114
Complete as many rounds in 20 minutes as you can of:
15 Power cleans; 20 RM load
400 meter Run
Friday 020104
Complete 3-5 rounds of:
800 meter Run
15 Powercleans
Rest
Thursday 011227
Powerclean, 10 reps
Row 500 meters
Powerclean, 7 reps
Row 500 meters
Powerclean, 5 reps
Row 500 meters
Powerclean, 3 repsNotes:
Can you Powerclean at bodyweight and row sub 1:30 500's?
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 011210
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Friday 011130
For time:
1/2 Body weight Clean and Jerk, 21-18-15-12 reps
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.