Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 020628
Three rounds:
5 Push press
1 minute Push ups
Rest as needed
Thursday 020425
Run 800 meters
Push press 5-5-5-5-5, reps
Clean 10-10-10, reps
Deadlift, 20 reps
Run 800 meters
Friday 020426
Run 800 meters
Clean 5-5-5-5-5, reps
Deadlift 10-10-10, reps
Push press, 20 reps
Run 800 meters
Wednesday 020424
Run 800 meters
Deadlift 5-5-5-5-5, reps
Push-press 10-10-10, reps
Clean, 20 reps
Run 800 meters
Friday 020308
Three to five round for time of:
400 meter Run
20 Push pressNotes:
1. Use load 10 RM load for Push-press."You go for it. All the stops are out. Caution is to the wind, and you're battling
with everything you have. That's the real fun of the game."
- Dan DierdorfHere are abstracts of several interesting studies of note:
http://www.halesoptimumphysique.com/articles/esar.htm
Wednesday 020123
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Rest as needed.
45 pound Push press, 30 seconds, max reps.
Rest 2 minutes.
45 pound Push press 60 seconds, match 30 second effort's rep count.
Rest 2 minutes.
45 pound Push press 90 seconds, again match 30 second effor'ts rep count.
Rest 2 minutes.
45 pound Push press120 seconds, again match 30 second effort's reps count.
Rest as needed.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Friday 020118
Complets as many rounds in 20 minutes as you can of:
Powerclean/Push-press 5RM load
Tuesday 011204
Warm-up ten minutes (bike, row, run, etc....)
Push-press, 15-10-5-3-3-3 reps.
Rest
Push-press, two minutes.Notes:
1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as load increases and reps decrease.
3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.
Tuesday 011113
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
10 Push press
15 Box Jump
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Friday 011109
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
1 Rope Climb
10 Push press1.5 pood Kettlebell swing, 2 minutes