Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 031010
For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-upsUse 1½ pood kettlebell for men and 1 pood kettlebell for women. Post time to comments.
Thursday 030918
For time:
Run 1 mile
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1 mileUse 1½ pood Kettlebell or 50 pound dumbbell. Post time to comments.
Saturday 030726
Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-upsBe brave; grab that bigger Kettlebell or Dumbbell! Post load and time to completion to comments.
Wednesday 030514
Three rounds of:
Run 400 meters
12 Pull-ups
25 Kettlebell Swings (2 Pood/70 pounds)Record and post total time in comments.
Thursday 030227
Five rounds for time:
1.5 pood Kettlebell swing, 21 reps
Rope climb, "double up"(up and back only touching a toe to ground before reascent)
Thursday 030109
Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,"1 in/ 1 out"
Notes:
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." Work with toughest Kettlebell you can
for all three sets. Try for same one minute "outspot" on
second run. Again record time "late" on return.
Compare to first run. If you don't want to run substitute
500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Monday 021209
For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air SquatsPerform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.Notes:
One possible approach is to perform a near max set of
push-ups, go on to the pull-ups, do the same with the
sit-ups, etc. After the squats, go back to the push-ups and
run through the list again finishing as much as you can at each exercise.Seven sets total in ten minutes for a "70" is an excellent score!
Thursday 020919
Three to Five rounds for time of:
15 Kettlebell swing
10 L Pull-upsNotes:
Grab that heavier Kettlebell for this one. Don't count as an "L" Pull-up and pull-up
where the feet drop below the hips or the legs bend.
Thursday 020822
For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings
Friday 020705
Two rounds each for time of:
30 Kettlebell swings
20 Deadlift; body weight
50 Squats