Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 010614
Three rounds for time of:
20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers
meet above hips joint. No trunk flexion).
Friday 010525
Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight
Rest as needed before,Complete as many rounds in 10 minutes as you can of::
25 Push-ups
7 Pull-ups
7 Glute-ham raise
Wednesday 010516
2000 meter row.
Establish PR (personal record) if able.Three rounds for time of:
20 Powerclean
20 Walking Lunges
20Push-ups
Thursday 010510
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.
Use your judgement on the reps. Great athletes will make each set a challenge and
execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
Tuesday 010501
Three rounds of:
25 Sit-ups
12 Back extension/glute-ham raises
Then,
Three rounds of:
Max set of pull-ups
Max set of push-ups
Walking lunge twenty steps each right and left leg
Monday 010423
Rope Climb & Push-up: climb rope then perform 25 push-ups,
repeat for total of four times
Squat three sets, 15, 5, and 3 reps
Row 1000 meters
Wednesday 010418
Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch
21 Rep push-press followed immediately by max set of pull-ups.
Rest as needed; you don't need more than three minutes
Repeat for total of five combined sets.Run 1 mile.
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.One set of back squats at twenty-one reps. Max weight.
Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement
Tuesday 010417
Row three 500-meter efforts separated by not more than 5 minutes.
Anyone sub 1:30 all three?One set of push-ups. Please, only count the ones that lower the body
rigidly as a unit to the floor and rise to full extension. T
hese are RARE! Who's got 50?!Two sets of deadlift. 5RM and 3RM loads. Warm-up sets don't count.
Anyone twice body weight?