Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030224
Complete as many rounds in 20 minutes as you can of:
25 Push-ups
Bike 1 mile
Double body weight Deadlift, 12 reps
Monday 030203
Three rounds, each for time of:
225 pound Deadlift, 10 reps
500 meter Row
Monday 030127
Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run
Friday 030117
For time:
500 meter Row
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
500 meter RowChoose a weight on the deadlift, which you can complete 15 reps but not 16.
Wednesday 030115
Stretch: back, hips legs, chest, shoulders.
Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter RowStretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.
Tuesday 021224
Deadlift 5-4-3-2-1 reps. (total weight)
Rest 5 minutes
20 inch box jump, 50 reps (record time)
Rest 5 minutes
1000 meter Row (record time)
Tuesday 021217
You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.
Friday 021122
1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized
movements are tough! Make damned sure you warm-up thoroughly
with "air squats" and stretching first.
2) "Power squat": Lower and rise as quickly as you can while
maintaining PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position
(thighs parallel to floor), hold for a full ten seconds,
rise and immediately upon full extension of hip and leg return
to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and
twenty seconds to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at
the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).
Thursday 021114
For time:
1000 meter Row
Deadlift 3-3-3-3-3 reps
1000 meter Row
Deadlift 3-3-3-3-3 reps
Thursday 021010
Back squat 5-3-1 reps
Deadlift 5-3-1- reps
Bench press 5-3-1 repsRankings are based on total weight divided by body weight.