Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 160127
3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Thursday 160114
Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.
Saturday 160109
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Harper
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
Friday 151225
4 rounds for time of:
Run 800 meters
50 wall-ball shots, 20-lb. ball
Monday 151221
3 rounds for time of:
Run 1 mile
50 pull-ups
Wednesday 151209
5 sprints for time of:
25-meter handstand walk
Then, 5 sprints for time of:
50-meter walking lungeRest at least 2 minutes between efforts. Post time for each sprint to comments.
Thursday 151126
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
Saturday 151128
Complete as many rounds as possible in 20 minutes of:
400-meter run
185-lb. front squats, 10 reps
20 GHD sit-ups
Matt 16
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.