Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 030831
Repeat for twenty minutes:
Rope Climb double-up
15 Push-upsDouble-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.
Friday 030725
Complete 4 rounds for time:
Row 500 meters (or run 400-meters)
15 Handstand Push-ups
Rope Climb “double up”Do handstand push-ups on parallettes. “Double up” is two roundtrips from seated with only “touch and go” between ascents. Post time to comments.
Tuesday 030701
For time:
5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups
Thursday 030529
Complete 7 rounds for time:
Wall-ball 30 shots
Rope Climb “double-up”Wall-ball target center needs to be nine feet high and two feet long.
Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.
Sunday 030511
For time:
50 Back/hip extensions
10 Rope climbs in “L”
50 Back/hips extensions
Thursday 030227
Five rounds for time:
1.5 pood Kettlebell swing, 21 reps
Rope climb, "double up"(up and back only touching a toe to ground before reascent)
Tuesday 030211
Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps
Monday 030113
Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-upThe objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!Find a swimming hole/pool and pound out 15 fast laps!!
Thursday 021226
Five rounds for time of:
Max load on bench press at each pass. Climb the rope without using your legs on the rope.
Incline dumbell bench press, 5 reps
Rope climb
If you can, it's time to do it right. Take as much time between rounds
as required to max bench load.
Friday 021220
Complete as many round in 20 minutes as you can of:
Rope Climb
Body weight bench pressNotes:
How many reps of bench press
and how many trips up the rope can you get?