Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020121
24 inch Box jump, 25 reps
25 Pull-ups
Rest
22 inch Box jump, 25 reps
20 Pull-ups
Rest
20 inch Box jump, 25 reps
15 Pull-ups
RestRepeat each of the three couplets.
Notes:
1. Complete the pull-ups in as few sets as possible.
2. Compare the time for the first three couplets to the second three
Thursday 020117
Complete as many rounds in 20 minutes as you can of:
400 meter Run
10 Pull Ups
Friday 020111
Three rounds for time of:
45 pound Front squat, 50 reps
20 Pull ups
20 DipsNotes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into
several with minimal rest.
3. Squat to a 10" box or platform.
Wednesday 011226
Three to Five rounds of:
Kettlebell Swing, 15 reps
"L" Pull-ups, 10 repsNotes:
1. Grab that heavier Kettlebell for this one.
2. Don't count as an "L" Pull-up and pull-up where the feet
drop below the hips or the legs bend.
Wednesday 011219
For time:
75 Pull ups
75 Dips
Thursday 011129
1.5 pood Kettlebell swing, 30 reps
Rest 3 minutes
As fast and hard as you can:
24 inch Box jump, 20 reps
20 Pull ups
24 inch Box jump, 15 reps
15 Pull ups
24 inch Box jump, 10 reps
10 Pull ups
24 inch Box jump, 5" box
5 Pull ups
Rest 3 minutes
1.5 pood Kettlebell swing, 30 reps
Wednesday 011121
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
10 Thursters
12 "L" Pull ups
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Monday 011112
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
3-5 Rounds of the following circuit for time:
10 Deadlift
10 Pull ups
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Monday 011105
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Pull ups
10 Front squat1.5 pood Kettlebell swing, 2 minutes
Wednesday 011031
Bench press 5-3-1-1-3-5 reps
Rest
Five rounds for time of:
10 Bench press; 50% 1RM load
10 Pull ups
Rest
Do a pull-up that takes thirty seconds to get to the top
and thirty seconds to get to the bottom.
Repeat 4 times for a total of 5 sets.