Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 070902
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Monday 070813
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
Saturday 070512
50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions
Wednesday 070502
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Sunday 061022
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups
Wednesday 060315
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups
Wednesday 051116
For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Thursday 030612
Five rounds of:
Hang Clean 15 reps
20 Sit-upsPick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.
Saturday 030510
50 Sit-ups
Tabata front squat 65 pounds
50 Sit-ups
Tuesday 030429
50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-upsThe Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!