Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 010605
Run 1 mile
5 rounds for time of:
15 Back Extensions
15 Knees to Elbows
50 Thrusters from 10" box with dumbbells.Don't stop or pause; pump them out. Go as heavy as you can!
Monday 010528
Jump 50 times on 20" box for time
Hang from bar and raise toes to bar SLOWLY 20 reps
Dumbbell thruster 15 reps off 10" box
Bench Press 15 reps
Bench Press 15 reps
Dumbbell thruster 15 reps off 10" box
Hang from bar and raise toes to bar SLOWLY 20 reps
Jump 50 times on 20" box for time
Friday 010525
Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight
Rest as needed before,Complete as many rounds in 10 minutes as you can of::
25 Push-ups
7 Pull-ups
7 Glute-ham raise
Saturday 010519
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 extensionsGive one point for each exercise completed.
Saturday 010505
Back extension 15-15-15 slow and pretty. Snake or wave up.
Dumbbell "thruster" from 10" box 20-15-10 max weight each set.
No "rocking up" or "plunking down"
1000 meter row.(Thruster is a front-squat/push-press combo movement.)
Monday 010409
50 dumbbell Thrusters with 25% of your bodyweight,
immediately,
Jump on 20ox 50 times within 2 minutes,
immediately,
Walking lunge of 50 steps with dumbbells at 25% of your bodyweight,
immediately,
Run 1 mile
Sunday 010408
Let's put some energy in to the five CrossFit Challenges (No's 1-5)
Vertical-leap 1/2 your body height. Muscle-up 10 times in a row without touching ground or coming off of the rings. Run 1 mile then complete a single set of bench press at body weight 21 reps, all within 10 minutes. Beat Garth Taylor's 1:25.5 500-meter Row. 21 reps of dumbbell "thrusters" at 1/2 your body weight.Don't let the enormity of the challenge deter your trying! Make a serious attempt at each
challenge and record the result. Save for late comparison. If you cannot do a muscle-up,
try anyway; the struggle is more important than the accomplishment.Daniel Kawika Bennett has achieved number 2, number 4 is Garth Taylor's,
and number 5 belongs to Cameron Earle. No one has completed two challenges
Monday 010402
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.
*Dumbell Thruster is from a full squat to a push press overhead
Wednesday 010328
Each of these exercises is one set at five reps. Take any rest needed between exercises.
Deadlift
Bench-press
Upright row
Back Squat
Push-press
Power Clean (from ground)
Dumbbell "Thruster" (front squat/push-press)
Clean and Jerk
SnatchAdd your total lifted for all nine exercises and divide by your body weight.
Highest ratio leads ranking.
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-upsRow 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climbJump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 repsRun 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleansBox Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups