Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 140702
10 rounds for time of:
5 pull-ups
5 push-ups5 rounds for time of:
10 GHD sit-ups
10 back extentions2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inchRest as needed between couplets. Post time for each couplet to comments.
Tuesday 140624
4 rounds for time of:
50 squats
40 back extensions
30 push-ups
McGhee
McGhee
Complete as many rounds in 30 minutes as you can of:
275-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24 inches
Zembiec
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter runDuring each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Sunday 140511
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squatsCompare to 121119.
Tabata Something Else
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Sunday 140413
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds
RJ
RJ
5 rounds for time of:
Run 800 meters
15-foot rope climb, 5 ascents
50 push-ups
Friday 140221
50 super-strict push-ups in one set
5,000-m rowUpload video of push-ups to YouTube with your name and "CrossFit Push-up Contest 140221" in title and then post link to comments by 5 p.m. PT Friday. Prizes of $1,000, $750 and $500 for 1st, 2nd and 3rd-place efforts. Technique trumps speed.
Low camera perpendicular to athlete's body. No perturbance of midline. No movement in hip, knee or head. Use CFJ The Push-up as reference.
Monday 140127
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups