Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 030705
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweightSet up three bars and storm through for time. Post time to comments.
Thursday 030625
Complete 10 rounds of:
Deadlift 1 rep
12 Push-upsDivide deadlift weight by time to completion in seconds.
Wednesday 030618
Complete 5 rounds of:
Deadlift twice bodyweight 10 reps
10 Handstand Push-upsTouch nose to ground on handstand push-ups. Post time for completion for all five rounds in comments.
Tuesday 030610
Deadlift 3-3-3
Rest -
5 rounds of:
Deadlift 135 x 12
12 Pull-ups
Wednesday 030604
You have one hour to:
24” Box Jump 50 jumps
Deadlift 1-1-1-1-1 reps
24” Box Jump 50 jumps
Friday 030530
Deadlift 3-3-2-2-2-1-1-1-1
Go heavy; total loads for all 9 sets.
Saturday 030517
Complete three rounds:
Deadlift 3-3-3 reps
30 Sit-upsMove slowly and deliberately while adding weight to each of the nine deadlift sets.
Wednesday 030507
Deadlift 3-3-1-1-1-1-1
Go slow and heavy!
Sunday 030427
Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 repsThis workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!
Sunday 030302
Deadlift 3-3-3-1-1-1-1-1 reps