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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Run/Running

Monday 010305

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Today we are going to run and deadlift. This was reported to be a pernicious combination last week, so here it is again! (Just for you, Garth) Run 200 meters, then immediately Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X Rest as needed Run 400 meters, then immediately Deadlift 5 RM load 5X Rest as needed Run 600 meters, then immediately Deadlift 3 … [Read more...] about Monday 010305

Thursday 010301

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Today we shift back to weightlifting. Bench Press 5 sets (10,7,5,3,1 reps) Deadlift 5 sets (10,7,5,3,1 reps) Run 400 meters Rest 5 minutes Run 400 meters Rest 5 minutes Run 400 meters Weightlifting exercises and runs must be completed within one hour. Report your total weight lifted and the three 400-meter times. … [Read more...] about Thursday 010301

Tuesday 010227

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We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness. Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for … [Read more...] about Tuesday 010227

Thursday 010222

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You deserve a break today!! IT'S AEROBIC DAY! Today's workout is a long (1/2 hour +), slow (low intensity), recreational (keep it fun) effort. Bike, Run, Swim, or Row. This is an active rest for any accomplished athlete. If you'd itch for some additional work, do some ab work. Otherwise, take it easy. … [Read more...] about Thursday 010222

Friday 010223

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Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.) Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.) Ten one legged squats, left leg (Hold your jump rope strung over your pull-up bar for … [Read more...] about Friday 010223

Saturday 010210

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For time: Fast & Heavy Dumbell "Thruster" 21 reps Run 1/4 mile (400m) Dumbell "Thruster" 18 reps Run 1/4 mile (400 m) Dumbell "Thruster" 15 reps Run 1/4 mile (400 m) Notes: "Thruster" is a deep front squat to a push press all in one explosive movement. Time routine from start to finish. Ranking is a composite of load used in "Thruster" and total time. Submit body weight … [Read more...] about Saturday 010210

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