Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Thursday 020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Friday 020125
Five rounds for time of:
15 Back/Hip Extension
15 Sit ups
10 Pull ups
10 Dips
1 mile Bike
Friday 020111
Three rounds for time of:
45 pound Front squat, 50 reps
20 Pull ups
20 DipsNotes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into
several with minimal rest.
3. Squat to a 10" box or platform.
Wednesday 011219
For time:
75 Pull ups
75 Dips
Wednesday 011114
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Rest
Perform 3-5 Rounds of this Circuit for Time:
15 Power clean
15 Dips
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Tuesday 011106
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Dips
15 Power cleanGlute Ham developer Medicine Ball Throw Sit up, 2 minutes
Tuesday 011030
Good Mornings, 5-5-3-3-1-1 reps
Rest as needed.
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good Mornings at moderate load.
Rest as needed.
Stay on bars for two minutes and complete as many dips as you can.
Don't come down for two minutes.
Repeat at 90 seconds.
Repeat at 60 seconds.Notes:
1. The idea is to not hurry through the opening Good Mornings and
the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple
Friday 011012
For time:
7 Muscle ups
1000 meter Row
15 Clean and JerksNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Saturday 011013
For time:
1000 meter Row
15 Clean and Jerks
7 Muscle upsNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.