Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 021002
Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute
Tuesday 020924
1000 meter Row
Rest 4 minutes
Dumbell "Tabata" ThrustersWho can row a 3:30 1,000 meters and
Tabata Thruster 50% of their bodyweight
no fewer than 10 reps in each interval?
Monday 020916
Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 ThrusterNotes:
Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion.
Sunday 020915
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1KThe idea here is to match the numbers of the second half
with the number of the first half. Go through this slowly!
Take as much time as you need.
Work for your best effort in each exercise.
Saturday 020824
Slow and Heavy
50 Sit-ups
15-12-9 reps of:
Pull-ups
Thrusters50 Sit-ups
Tuesday 020806
1000 meter Row
Rest
1/3 Body weight Thruster, max reps
Rest
1000 meter Row
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.
Monday 020325
Thruster 10-10-10-5-5-5-3-3-3-1-1-1, reps
Notes:
1. Take easy pace.
2. Go heavy.
Wednesday 020227
For time:
1 mile Bike
75 pound Thrusters, 20 reps
1 mile Bike
75 pound Thrusters, 20 repsRest fifteen minutes.
For time:
500 meter Row
75 pound Powerclean, 20 reps
500 meter Row
75 pound Powerclean, 20 repsNotes:
1. We call this "back to back fights." Sub 7 minutes for each
is a good time; sub 6 is amazing