Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 011119
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
Turkish Get-up, up rt arm, down rt arm, up left arm, down left arm
3 Rope climb
Rest
Glute Ham developer Medicine Ball Throw, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Thursday 011115
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Front Squat
"Double Up" Rope Climb
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Friday 011109
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
1 Rope Climb
10 Push press1.5 pood Kettlebell swing, 2 minutes
Monday 011029
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% 1 RM load
Rest
Rope Climb 3 times up without stopping
Rope Climb 2 times up without stopping
Rope Climb "once-up"Notes:
1. Watch for the theme this week
2. Rush through the circuit but SLOW DOWN on
Push-Jerk start and Rope Climb finish.
3. For circuit maximize rounds within ten minutes
Thursday 011004
21 Back Extensions
21 Glute Ham developer Sit
Three rounds of:
5 Rope Climb
Handstand Practice; five minutes
21 Back Extensions
21Glute Ham developer Sit ups
Thursday 010920
15 Back Extension
1 Rope Climb
20 Push ups
1 Rope Climb
25 Sit ups
1 Rope ClimbNotes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.
Thursday 010906
Seven rounds:.
Incline dumbbell bench press, 5 reps, immediately,
Rope climb, once up.Notes:
1. Max load on bench press at each pass.
2. Climb the rope without using your legs on the rope. If you can, it's time to do it right.
3. Take as much time between rounds as required to max bench load.
Friday 010831
Complete asy many reps in 20 minutes as you can of:
Rope Climb
Bench Press; body weightNote:
How many reps of bench press and how many trips up the rope can you get?
Wednesday 010815
Three rounds for time of:
Walking Lunge 50 steps
50 Push-up
4 "L"-Rope ClimbNotes:
1. Lunge requires trailing knee to "kiss" the ground on each step.
2. Push-ups only count if body is perfectly straight and chest comes to ground.
3. L-Rope climb is a rope climb with your legs straight out in front of you.
Wednesday 010725
For twenty minutes:
Bench Press
Rope ClimbNotes:
1. Use bodyweight for bench press.
2. Add total reps.
3. Add total feet of rope climbed.