Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsBest Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.
Sunday 030817
"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.
How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)
Sunday 030810
4 x 5 x (Cln+FS+PP+BS+PP+OHS)
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
Rest as needed between sets. Post load to comments.
Wednesday 030806
Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.
Pull-ups“Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.
Wednesday 030702
75 Sit-ups
65-Pound Tabata Front Squat
75 Sit-upsRest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.
Friday 030620
Tabata Squats
Tabata Push-ups
Tabata Squats
Saturday 030614
Front Squat - Push Jerk 10 singles
Total the load for 10 efforts and post to comments.
E.G., 225+225+230+235+240+225+225+225+185+135=2150
(Pukie Crashed!)
Friday 030606
Front Squat 5-5-5 Reps
Rest -
For ten minutes:
12 Pull-ups
12 One-legged squats, alternating legs
Saturday 030510
50 Sit-ups
Tabata front squat 65 pounds
50 Sit-ups
Monday 030505
Five rounds of:
Thruster 12 reps
12 Pull-upsPick load for the thruster and keep it for all five rounds.
Divide thruster weight by number of seconds to completion for total score. Post score in comments.
Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.