Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020604
Five rounds:
15 Bench Press; body weight
15 Pull upsMove through at your pace.
Wednesday 020522
Five rounds for time of:
400 meter Run
10 Pull ups
10 Dips
Sunday 020519
For time:
30 Pull ups
10 Dips
20 Pull ups
20 Dips
10 Pull ups
30 DipsNotes:
1. It doesn't matter if you cannot complete each effort in a single set.
2. Complete in as few sets as possible
Sunday 020428
For time:
500 Meter row
50 One legged squats, alternating right-left (25 each leg)
500 Meter row
100 Walking lunges, alternating right-left (50 each leg)
500 Meter rowNotes:
1. One legged squat is performed with non-supporting leg held
straight out in front, without touching ground.
2. If absolutely essential, use rope tied to pull-up bar as assistance.
Sunday 020421
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-upsNotes:
1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times)
2. Set rower for intervals of 500 meters work and four minutes rest.
3. Get back to rower before 4 minute "rest" is over.
Start immediately at end of countdown!! DQ for delay.
4. Score is total pull-up count.
5. No rest here.
Monday 020408
For time:
Box jump, 50 reps
25 Pull ups
Box Jump, 40 reps
20 Pull ups
Box Jump, 30 reps
15 Pull ups
Box Jump, 20 reps
10 Pull upsNotes:
1. Let's play with bigger box.
Tuesday 020319
Three to five rounds of the couplet:
Wall ball 90 seconds, max pace.
Pull ups, max reps.
Rest 3 minutes.Notes:
1. No rest between wall-ball and pull-ups.
2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight.
Saturday 020309
How many pull-ups can you do each minute of twenty minutes?
Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven't a pull-up."You always have to give 100 percent, because if you don't, someone,
someplace, will give 100 percent and will beat you when you meet."
- Ed MacauleyA city wide pull-up competition for kids - great idea -
http://www.pull-ups-trainer.com/success.htm
There's a glaring inadequacy in most athlete's development that can best be
addressed with the pull-up or chin-up.
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.)
Tuesday 020305
1 Rope Climb
10 Dips (on rings if you've got 'em)
10 Pull-up
15 Push-up