Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 030228
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 Front squat: body weight
30 Sit-ups
Saturday 030125
Front Squat 3-3-3-3-3-3-3-3-3-3 reps
Friday 030103
Three round 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.
Monday 021216
Front Squat-Push Jerk, 65 lbs. X 3 reps,
Rest.
Front Squat-Push Jerk
85X3,
105X3,
125X3, etc.Notes:
Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each
reduction in weight all the way back to 65 pounds.
Thursday 020905
Front Squat 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Wednesday 020828
Front Squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Thursday 020328
50 Sit-ups
Tabata Front Squats with Olympic Bar
50 Sit-upsNotes:
1. Tabata Interval is 20 seconds of work followed by
10 seconds of rest repeated for 8 intervals.
2. Rest before and after Tabata Squats
Wednesday 020313
Alternate exercises for 5 sets of each.
Hang Clean/Front Squat (combined move) 10 reps at bodyweight.
Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)Rest after rope as needed, not between clean/squat and rope!
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.
Friday 011228
65 pound Front squat/ Push Jerk, 3 reps
Rest
85 pound Front squat/ Push Jerk, 3 reps
Rest
105 pound Front squat/ Push Jerk, 3 reps
Rest
125 pound Front squat/ Push Jerk, 3 reps, etc...Notes:
Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each reduction
in weight all the way back to 65 pounds.