Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 030228
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 Front squat: body weight
30 Sit-ups
Tuesday 030204
Complete as many rounds in 30 minutes as you can of:
25 Sit-ups
85 pound Push press, 21 reps
400 meter Run
Saturday 030118
Complete a full Tabata interval of:
Row
Squat
Pull-up
Push-up
Sit-upYou get a minute rest between each exercise.
Sunday 030119
Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
Wednesday 030115
Stretch: back, hips legs, chest, shoulders.
Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter RowStretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.
Saturday 021221
For time:
50 Sit-ups.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 21 reps.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 15 reps.
Standing two minute sprint on staionary bike.
1/3 body weight Push-press, 9 reps.
50 Sit-ups
Friday 021213
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
get it?
Continue this sequence as far as you can for exactly 30 minutes)Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
Saturday 021214
Five rounds for time of:
25 Push-ups
Body weight back squat, 20 reps
25 Sit-ups
Monday 021209
For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air SquatsPerform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.Notes:
One possible approach is to perform a near max set of
push-ups, go on to the pull-ups, do the same with the
sit-ups, etc. After the squats, go back to the push-ups and
run through the list again finishing as much as you can at each exercise.Seven sets total in ten minutes for a "70" is an excellent score!
Monday 021202
Ten round for time of:
No cheating, super-clean technique.
5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups
5 Back Extensions