Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020812
Deadlift 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-up
Max Push-up
Monday 020810
Hang clean 5-5-5 reps
Three rounds for time of:
20 Squat
20 Sit-ups
20 Back extension
Max Pull-ups
Max Push-ups
Sunday 020609
75 Sit-ups
Tabata Push-Jerk 25% bodyweight
75 Sit-ups
Thursday 020530
Five rounds for time of:
30 Kettlebell swings
30 Sit ups
Thursday 020523
Sit ups 30-30-30, reps
Tabata Thruster; 65 pounds
Sit ups 30-30-30, reps
Sunday 020512
Tabata Sit-up
Thruster 3-3-3-3-3-3-3 reps
Tabata Sit-upNotes:
1. Max rest between sets.
Wednesday 020515
50 Sit-ups.
Rest as needed between efforts. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.
Sprint 2 miles on Bike.
30 Handstand Push-ups.
Sprint 2 miles on Bike.
50 Sit-ups.
Saturday 020413
Five rounds of:
30 Sit ups
30 Back extensionsNotes:
1. No pace requirement
Thursday 020328
50 Sit-ups
Tabata Front Squats with Olympic Bar
50 Sit-upsNotes:
1. Tabata Interval is 20 seconds of work followed by
10 seconds of rest repeated for 8 intervals.
2. Rest before and after Tabata Squats
Sunday 020324
20 inch box jump, 50 reps
50 Sit
Rest
20 inch box jump, 40 reps
40 Sit ups.
Rest
20 inch box jump, 30 reps
30 Sit upsNotes:
Power through first round. Record time.
Complete subsequent rounds within same time.