Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020710
20 minutes stair climb
30 seconds rest between sets Rest as needed after stair climb
1/2 Body weight Push jerk 20-18-16-14-12, reps
Sunday 020616
3/4 body weight Clean and Jerk, max reps in 20 minutes
Sunday 020609
75 Sit-ups
Tabata Push-Jerk 25% bodyweight
75 Sit-ups
Monday 020603
Clean and Jerk 10-5-10-5-10-5-10-5
Notes:
1. Load two bars one heavier one lighter.
2. Rest two minutes between sets.
3. Touch and go on ground only, no rest
Tuesday 020528
Hang clean 3-3-3-3-3, reps
Push Jerk 3-3-3-3-3, reps
Monday 020520
Clean and Jerk 5-5-5-5-5-5-5, reps
Notes:
1. 60 Seconds rest between sets.
2. Use Push-Jerk instead of Split Jerk.
Friday 020510
Clean and Jerk 15-15-15-15-15, reps
Notes:
Don't rest weight on ground until final rep (touch and go only). Use max % of bodyweight.
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.
Friday 011214
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Push Jerk 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Push Jerk 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Monday 011217
Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
Front Squat / Push-Jerk 3-5-7-5-3 reps
Rest as needed.
"1 in/1 out"Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all five sets.
3. Try for same one minute "outspot" on second run. Again record time "late"
on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or
5 minute cycle.