Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 030813
For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-upsSelect either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.
Saturday 030809
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
Sunday 030803
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.
Wednesday 030806
Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.
Pull-ups“Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.
Tuesday 030729
Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shotsUse 20-pound ball and ten-foot target.
Rest three minutes between rounds.
Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.
Monday 030721
For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up
Thursday 030717
How many muscle-ups can you do in thirty minutes?
Take dip to lockout! Post reps to comments.
A CrossFit "Forging Elite Fitness" t-shirt will be awarded for the most consecutive muscle-ups in each of three divisions: open class, women, and Clydesdales (200 + lbs.).
This breaks the three-way tie (Brad H, Robb. W, and Loyd L.) from the CrossFit Journal muscle-up contest! If you still don’t have rings check this out and do as many pull-ups and dips as you can in as few sets as possible in thirty minutes. Don’t let a lack of rings limit your fitness.
Sunday 030713
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely five minutes between each round. Post time for each of five rounds to comments. E.G., 3:30, 4:10, 5:05, 6:18, 7:51
Thursday 030710
For thirty minutes:
Five pull-ups
Five ring dips
15 Sit-ups
Sunday 030706
Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-upsHandstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments.