Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020925
Push-Jerk 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope climb
10 Push-Jerk: 60% 1RM load
Rest
3 Rope climb
2 Rope climb
1 Rope climb
Sunday 020908
Bench Press 5-5-5-5-5
Rope Climb and Push-ups, max total in ten minutes
Row 1,000 meters
Notes:
1. Bench is at easy pace to maximize lifts.
2. Match each rope assent with ten push-ups.
3. Rest before each of the three distinct efforts as needed.
Monday 020909
Squat 5-5-5-5-5
Muscle Up for ten minutes
Rope climb for 5 minutesNotes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed
Friday 020809
“Farther, longer is not fitter, is not healthier.”
- Coach GlassmanIt’s been said that a picture is worth a thousand words.
In that vein, here is Garvin Smith king of the rope climb:
http://www.mikedust.com/fascinatum/2002/fascinatum-040702.html
Wednesday 020731
Seven rounds for time of:
Walking lunge, 10 steps
3 Rope climb
10 Dips
Tuesday 020723
Complete as many rounds in 30 minutes as you can of:
10 Bench press; 1/2 Body weight
1 Rope Climb (no legs)Notes:
1. If you still aren’t fit enough to climb without your legs
figure out why and do something about it.
Friday 020607
Five rounds for time of:
Rope climb, 2 minutes
20 Power cleans; 1/2 body weight
Monday 020527
Seven rounds for time of:
400 meter Run
3 Rope climbs
Saturday 020511
Rope Climb, max trips, 30 minutes
Monday 020401
Three rounds each for time of:
100 Medicine ball squats
"Triple up" rope climbNotes:
1. "Triple-up" on rope is touching floor with toe-only between three ascents.
It's timed from floor to floor.
2. Squats that don't break paralell are insulting; subtract one for each.
3. Medicine ball is 20 lbs.