Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Saturday 030503
Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups
Monday 030505
Five rounds of:
Thruster 12 reps
12 Pull-upsPick load for the thruster and keep it for all five rounds.
Divide thruster weight by number of seconds to completion for total score. Post score in comments.
Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.
Thursday 030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Monday 030428
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-upsWork at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
Tuesday 030311
Perform a max single rep bench press
within thirty seconds of racking weight
perform max set of pull-ups.Multiply bench press load by pull-up reps for
“useful upper body strength index” – a CrossFit original!Test again in five minutes.
Friday 030425
Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts.
1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts.
Saturday 030308
Complete as many rounds in 20 minutes of:
10 Bench press: body weight
10 Pull-ups
10 Jump Rope "Double unders"
Monday 030303
Three Rounds for time of:
1 mile bike
15 Pull-ups
Saturday 030222
Complete as many Strict pull-ups in 20 minutes as you can.
Subtract number of sets from pull-up total for score.