Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020530
Five rounds for time of:
30 Kettlebell swings
30 Sit ups
Tuesday 020402
For time:
50 Kettlebell swings
50 Knees to elbows
40 Kettlebell swings
40 Knees to elbows
30 Kettlebell swings
30 Knees to elbows
20 Kettlebell swings
20 Knees to elbowsNotes:
1. Use men's, women's, or children's kettlebell.
2. "Hanging knees to elbow" is hanging from bar and bringing knees to elbow!
Saturday 020323
Three rounds of the couplet:
5 Rope climb; record time
Kettlebell swing for time equivalent to Rope Climb effort.
Rest as needed.
Monday 020311
Ten rounds of the couplet:
10 Kettlebell swings
5 Pull upCan you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)
Monday 020304
Three to five rounds each for time of:
20 inch Box jump, 50 reps
40 Kettlebell swings
30 Sit ups
400 meter Run
Friday 020208
In any order and within thirty minutes:
Row a 1K, max effort.
Kettlebell Swing max reps (without stopping).
Pull-ups, max reps.Notes:
1. As an indication of the intensity we are looking for and as a challenge,
who out there can perform 50 kettlebell swings with 2 "pood" kettlebell,
row a 3:10 1K, and perform the 30 pull-ups in one set?
If you can you are among the worlds fittest athletes.
2. Submit row time, k'bell reps, and pull-up count for ranking.
Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt.
Thursday 020131
For time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air SquatsPerform 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:
1. 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.
2. Seven sets total in ten minutes for a "70" is an excellent score!
Wednesday 011226
Three to Five rounds of:
Kettlebell Swing, 15 reps
"L" Pull-ups, 10 repsNotes:
1. Grab that heavier Kettlebell for this one.
2. Don't count as an "L" Pull-up and pull-up where the feet
drop below the hips or the legs bend.
Tuesday 011218
Run one minute turn around and run back. "1 in/1 out"
Rest
Kettlebell Swing, 2 minutes
Rest 2 minutes.
Kettlebell Swing, 90 seconds
Rest 90 seconds.
Kettlebell Swing, 60 seconds.
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. Work with toughest Kettlebell you can for all three 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.
Thursday 011129
1.5 pood Kettlebell swing, 30 reps
Rest 3 minutes
As fast and hard as you can:
24 inch Box jump, 20 reps
20 Pull ups
24 inch Box jump, 15 reps
15 Pull ups
24 inch Box jump, 10 reps
10 Pull ups
24 inch Box jump, 5" box
5 Pull ups
Rest 3 minutes
1.5 pood Kettlebell swing, 30 reps