Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 020323
Three rounds of the couplet:
5 Rope climb; record time
Kettlebell swing for time equivalent to Rope Climb effort.
Rest as needed.
Wednesday 020313
Alternate exercises for 5 sets of each.
Hang Clean/Front Squat (combined move) 10 reps at bodyweight.
Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)Rest after rope as needed, not between clean/squat and rope!
Tuesday 020305
1 Rope Climb
10 Dips (on rings if you've got 'em)
10 Pull-up
15 Push-up
Thursday 020228
Move through this circuit slowly, but steadily, for as long as you can:
1 Rope Climb
4 Ring dips
10 Back Extensions
10 Sit-upsNotes:
1. Anyone good for a full hour of movement?
Wednesday 020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Thursday 020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Tuesday 020129
Complete as many rounds in 20 minutes as you can of:
Deadlift 5RM
2 Rope climb
Tuesday 020115
Complete as many rounds in 20 minutes as you can of:
7 Bench press; body weight
1 Rope climb
Friday 011221
Five rounds for time of:
Bench press, 10 reps
"L" Rope climb
20 Sit upsNotes:
1. Pick a 10RM load for bench and use for each set.
2. On rope climb if feet drop below hips on way up or down, climb four times each round.
3. Add one minute to time for each rep below ten on all five sets.
4. Perform sit-ups on glute-ham bench or Roman Chair.
Monday 011126
Wall ball, 1 minute
Rest
Perform three to five rounds of this circuit for time:
Rope Climb, three "climbs"
Powerclean, 10 reps
Rest
Wall ball, 1 minute