Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 030220
Complete as many rounds in 20 minutes as you can of:
Four Rounds of Tabata: 65 pound push press
Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.20 double unders
20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.
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
Sunday 030126
Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"
Friday 021206
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutesThese are walking lunges, not the ineffective ones!
Wednesday 021120
Five rounds:
Jump rope, "Double unders": 1 minute
Rest 1 minuteFive rounds:
1 Muscle up
10 DipsSnatch 15-12 reps
Four rounds:
100 meter Swim
Saturday 021026
Run 800 meters
Rest
Run 800 meters
Rest
Three supersets of:
Sit-ups
Back Extensions
Rest
Bench Press 10-10-10-10-10
Rest
Jump rope"double unders", ten minutes
Friday 021011
Jump rope for two minutes rest for one minute.
Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise.
Go for it!!If you have considerable jump rope experience,
"double under" for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
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.
Thursday 010816
50 Sit-ups
26 inch Box Jump, 25 reps
Jump Rope "Double Unders", 1 minuteDeadlift, Bodyweight 18-15-12 and 9 reps
Jump Rope "Double Unders", 1 minute
26 inch Box Jump, 25 reps
50 Sit-upsNotes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?
Thursday 010719
Hang powerclean/push-press 21
Jump rope 2 minutes
Hang powerclean/push-press 15
Jump rope 2 minutes
Hang powerclean/push-press 9
Jump rope 2 minutesNotes:
1. Double under if able on jump rop
2. No rest from start to finish
3. Hang powerclean is from knees to racked position (shoulders)