WodMore

Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Sit-Up

Saturday 010519

by

Powerclean 3X10-10-10 (Three sets of 10 reps). Rest as needed before... Complete as many rounds in 20 minutes as you can of: Rope climb 15 Sit-ups 10 Thrusters off 10" box with dumbbells totaling 30% of your weight 15 Back extensions Give one point for each exercise completed. … [Read more...] about Saturday 010519

Thursday 010517

by

Squat, 10" box, with weight 20-10-5-3-1 Three rounds each for time of: Three minute stand on bike at 70 rpm Twice up the rope (rope climb) Twenty sit-ups Fifteen back extensions … [Read more...] about Thursday 010517

Thursday 010510

by

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 @ … [Read more...] about Thursday 010510

Monday 010507

by

Muscle snatch 15-12-9 reps with same load and 1 minute between sets. Five supersets of back extension and sit-ups. Make each exercise slow and tough. Add weight to back extension if ready. Go SLOWLY! Muscle snatch 15-12-9 reps with same load and 1 minute between sets. The muscle snatch is a snatch without the dive under the bar. The idea is to deadlift and as you pass the … [Read more...] about Monday 010507

Thursday 010503

by

Bike hard for ten minutes. (Record distance) Rest three minutes One set of pull-ups followed immediately by bench press at body weight. Rest one minute Second set of pull-ups followed immediately by bench press at body weight. Rest one minute Third set of pull-ups followed immediately by bench press at body weight. Rest two minutes "Wall Ball" drill for two minutes, attempt 50 … [Read more...] about Thursday 010503

Tuesday 010501

by

Three rounds of: 25 Sit-ups 12 Back extension/glute-ham raises Then, Three rounds of: Max set of pull-ups Max set of push-ups Walking lunge twenty steps each right and left leg … [Read more...] about Tuesday 010501

Wednesday 010418

by

Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch 21 Rep push-press followed immediately by max set of pull-ups. Rest as needed; you don't need more than three minutes Repeat for total of five combined sets. Run 1 mile. … [Read more...] about Wednesday 010418

Thursday 010419

by

Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419

1 … 31 32 33 34 35 … 62