Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 030930
Row 1000 meters
Thruster 85 x 21
15 Pull-upsRow 750 meters
Thruster 85 x 18
12 Pull-upsRow 500 meters
Thruster 85 x 15
9 Pull-upsRest 2 minutes between each round. Time each round seperately and post times to comments.
"Barbara"
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round. Post time for each of five rounds to comments.
On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced rest.
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 030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 SquatsIf you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.
Monday 030915
How many rounds can you complete in 20 minutes?
Bench press 135X12
12 Pull-ups
Sunday 030907
"Chelsea"
Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.
We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.
If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.
Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.
Friday 030829
30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups
Saturday 030823
How many pull-ups can you do in 20 minutes?
Monday 030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsBest Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.
Monday 030818
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 SquatsIn that order. Post time to comments.