Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 031223
Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up
Tuesday 031209
How many rounds can you complete in 20 minutes of:
Hang Clean 10RM X 7
15 Sit-ups
Post load and number of rounds completed to comments.
Sunday 021130
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Wednesday 031119
Tabata Sit-ups
Run 1 mile
Tabata Sit-ups
Saturday 031115
Complete 3 rounds for time of:
Run 400 meters
BodyweightX10 reps of 7 back squats/12 sit-ups
Wednesday 031001
Jump rope double-under for 2 minutes
Sit-up for 2 minutes
Jump rope double-under for 90 seconds
Sit-up for 90 seconds
Jump rope double-under for 1-minute
Sit-up for 1-minute
Jump rope double-under for 30 seconds
Sit-up for 30 seconds
"Barbara"
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round. Post time for each of five rounds to comments.
On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced rest.
Saturday 030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 SquatsIf you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.
Thursday 030911
Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 metersWall-ball with 20-pound ball. Post time to comments.
Monday 030818
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 SquatsIn that order. Post time to comments.