Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010714
Three rounds for time of:
1/4 bodyweight Walking Lunge, 20 steps
"L" Rope Climb
Rest 60 seconds.Notes:
Start lunging 20 steps from rope. Lunge to rope and immediately sit and climb.
Thursday 010628
Two rounds for time of:
Farmer's walk 100 feet
Rope climb X 2
Back Squat, 10 reps
Row 500 metersNotes:
Our best will,
1. Squat and Farmer's Walk at your bodyweight
2. Row a sub 1:30 500-meters if you're able
Thursday 010621
Three rounds for time of:
25 Sit-ups
25 Thrusters (off 10" box), (~25 RM load)
3 Rope ClimbNotes:
1. Try this sit-up: touch fingers from opposite hands together
behind thighs without touching your legs with your arms, hands,
or fingers then lower back to flat on ground with hands overhead.
2. Thruster, as a reminder, is a front squat/push-press. With what
percentage of your body weight can you complete the 25 reps?
3. Climb rope in "L" if you're able.
4. Minimize time to completion.
Tuesday 010612
Row 1,000 meters
Hollow Rock 90 secondsThree rounds for time of:
20 Dumbell thruster off 10" box, three times up rope
3 Rope ClimbsHollow Rock 90 seconds
Row 1,000 meters
Saturday 010609
Four rounds for time of:
2 Rope Climb
20 pound Wall-ball, 25 shots,
two feet above reach, FROM DEEP SQUAT EACH REP!!
15 Muscle Snatch, catch overhead at full hip extention,
not in squat, 15 reps @ 1/2 body weight
20 inch Box Jump, 20 reps
Tuesday 010529
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Wednesday 010530
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Saturday 010519
Powerclean 3X10-10-10 (Three sets of 10 reps).
Rest as needed before...Complete as many rounds in 20 minutes as you can of:
Rope climb
15 Sit-ups
10 Thrusters off 10" box with dumbbells totaling 30% of your weight
15 Back extensionsGive one point for each exercise completed.
Monday 010521
Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds.
All throws two feet above reach!
Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And....
Rest only as long as last effort....
30seconds on, 30 seconds off, 60 seconds on, 60 seconds off,
90 seconds on, 90 seconds off, 120 seconds on, done.
Total exercise 8 minutes. 20 lb medicine ball, and full squat for each throw.Submit total throws for all efforts and bodyweight.
Roll through this circuit as many times as you can in 20 minutes.
Each station is one point. Submit number.
Rope climb, 2 trips
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 repsIf you can't rope climb, do 15 pull-up, or twenty five assisted at minimal assistance.
Thursday 010517
Squat, 10" box, with weight 20-10-5-3-1
Three rounds each for time of:
Three minute stand on bike at 70 rpm
Twice up the rope (rope climb)
Twenty sit-ups
Fifteen back extensions