Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 021002
Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute
Saturday 020928
Complete as many Pull-ups as you can in 60 minutes
Tuesday 020917
For time:
75 Pull-ups
75 Dips
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.
Thurday 020912
Push-Jerk 10-10-10-10-10
Pull-ups and dips for ten minutes
Three efforts of:
400 meter Run
Rest three minutes
Sunday 020915
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1KThe idea here is to match the numbers of the second half
with the number of the first half. Go through this slowly!
Take as much time as you need.
Work for your best effort in each exercise.
Saturday 020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
Friday 020823
Three rounds for time of:
15 Pull-ups
30 Wall Ball
Saturday 020824
Slow and Heavy
50 Sit-ups
15-12-9 reps of:
Pull-ups
Thrusters50 Sit-ups
Tuesday 020820
How large an “X” can you generate with this progression?
1 pull-up/2 push-ups
2 pull-ups/4 push-ups
3 pull-ups/6 push-ups
…
X pull-ups/2X push-ups
Notes:
1. Work at comfortable pace.
2. Each round of pull-ups and push-ups need not be completed in single set.
3. All within one hour!