Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 010813
Three rounds for time of:
Bike Sprint; 2 minutes
20 Pull-ups
20 Dips.
Rest 2 minutes.Notes:
1. Go as hard and fast as you can on the bike sprint.
2. Do as many of the pull-ups and dips as you can without assistance.
3. Absolutely no break until the dips are completed.
Wednesday 010718
Run 800 meters
Deadlift 15-12-9-6-3-1 reps, max load @ each set
Run 800 metersNote:
1. Rest only one minute between first 400 meters and Deadlift.
2. Rest one minute between sets.
3. Start second 400 meters one minute after last Deadlift set.
4. Max efforts on runs and lifts!
5. Submit run times, lift loads, and body weight.
Tuesday 010710
Complete as many rounds in 20 minutes as you can of:
400 meter Run
10 L pull-upsCan you run a 1:30 400-meters then perform 10 L pull-ups
ten times in twenty minutes?
If you can you are CrossFit!!
Friday 010706
Run 400 meters
15 Knees to Elbows
Squat 15 Rep max weight, 15 reps, off 10" box
15 Knees to Elbows
Squat 10 Rep max weight, 10 reps, off 10" box
15 Knees to Elbows
Squat 5 Rep max weight, 5 reps, off 10" box
Run 400 meters, repeat starting run time
Saturday 010623
Three rounds for time of:
5 Muscle-ups
400 meter RunNotes:
1. If you can't do a muscle-up substitute ten slow pull-ups
and ten slow dips for each muscle up.
Monday 010625
Three rounds of:
Two minute sprint on stationery bike.
Two minutes of sit-ups.
Two minutes of dips.
Two minutes of rest
Monday 010618
Hang from bar and touch knees to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.
Saturday 010616
For time:
50 Sit-ups
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 21 reps
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 15 reps
Standing two minute sprint on staionary bike
Push-press, 1/3 body weight 9 reps
50 Sit-ups
Thursday 010614
Three rounds for time of:
20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers
meet above hips joint. No trunk flexion).
Tuesday 010605
Run 1 mile
5 rounds for time of:
15 Back Extensions
15 Knees to Elbows
50 Thrusters from 10" box with dumbbells.Don't stop or pause; pump them out. Go as heavy as you can!