Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020212
Five rounds each for time of:
400 meter Run
20 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.Notes:
1. Time each pass.
Tuesday 011211
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Thruster 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Thruster 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Tuesday 011016
50 Sit ups
15 Thrusters
20 Pull ups
12 Thrusters
15 Pull ups
9 Thrusters
10 Pull ups
50 Sit upsNotes:
1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo (where have you been?).
3. Nice.
Thursday 010927
Five rounds for time of:
15 Thrusters
15 Pull upsNotes:
1. As heavy a dumbbell as you can.
2. Clean pull-ups minimally assisted if necessary
Monday 010903
Three rounds of:
20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight
20 Thrusters
20 Pull-ups
Rest three minutes.Notes:
1. Measure your pace so that “Thrusters” begin directly under your pull-up bar.
2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground.
3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm extension.
4. No crappy pull-ups. Adam's apple to bar at top, arms completely extended at bottom.
5. The twenty pull-ups are consecutive pull-ups. You don't come down from the bar
until they're done. Have someone assist you minimally if assistance is required.
Thursday 010802
For time:
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 repsNotes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.
Saturday 010728
500 meter Row
20 Dumbbell Thrusters
20 Pull-ups
Rest as needed
Row 500 meters
10 Dumbbell Thruster
20 Pull-ups
Rest as needed
Row 500 meters
5 Dumbbell Thruster
20 Pull-upsNotes:
1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster"
with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?
2. Modify as needed to finish.
3. No rests other than where specified.
Wednesday 010711
Row 1000 meters
Rest 4 minutes
Tabata Dumbell ThrustersWho can row a 3:30 1,000 meters and Tabata Thruster
50% of their bodyweight no fewer than 10 reps in each interval?
Thursday 010621
Three rounds for time of:
25 Sit-ups
25 Thrusters (off 10" box), (~25 RM load)
3 Rope ClimbNotes:
1. Try this sit-up: touch fingers from opposite hands together
behind thighs without touching your legs with your arms, hands,
or fingers then lower back to flat on ground with hands overhead.
2. Thruster, as a reminder, is a front squat/push-press. With what
percentage of your body weight can you complete the 25 reps?
3. Climb rope in "L" if you're able.
4. Minimize time to completion.
Tuesday 010612
Row 1,000 meters
Hollow Rock 90 secondsThree rounds for time of:
20 Dumbell thruster off 10" box, three times up rope
3 Rope ClimbsHollow Rock 90 seconds
Row 1,000 meters