Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 021013
Perform 3-5 rounds of this circuit:
800 meter Run
15 Power clean
Rest
Thursday 021003
2000 meter Row
Rest for 2000 meter time
1000 meter Row
Rest for 1000 meter time
500 meter Rowor
800 meter Run
Rest for 800 meter time
400 meter Run
Rest for 400 meter time
200 meter Run
Thurday 020912
Push-Jerk 10-10-10-10-10
Pull-ups and dips for ten minutes
Three efforts of:
400 meter Run
Rest three minutes
Saturday 020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
Wednesday 020828
Front Squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Monday 020826
Hang Clean 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Wednesday 020717
Tabata sqaut
1 mile Run
Tabata squat
Thursday 020711
1 mile Run
1/2 Body weight clean 20-18-16-14-12, repsNotes:
1. 30 seconds rest between sets
2. Rest as needed after run.
Saturday 020706
Five rounds for time of:
10 Bench press; body weight
400 meter Run
Monday 020527
Seven rounds for time of:
400 meter Run
3 Rope climbs