Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 060427
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Saturday 060318
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Sunday 060129
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Sunday 050619
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Saturday 030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 SquatsIf you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.
Wednesday 030730
Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps
Monday 021104
For time:
15 Snatch
15 Knees to elbows
10 Snatch
10 Snatch
15 Knees to elbows
5 Snatch
5 Snatch
5 Snatch
15 Knees to elbows
Friday 020927
Four rounds for time of:
500 meter Row
10 Power Clean: body weight
15 Knees to Elbows
Monday 020923
10 Dumbell deadlift
15 Toes to Bar
8 Dumbell deadlifts
15 Toes to Bar
6 Dumbell deadlifts
15 Toes to Bar
4 Dumbell deadlifts
15 Toes to Bar
2 Dumbell deadlifts
15 Toes to Bar
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance.Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
Tuesday 020402
For time:
50 Kettlebell swings
50 Knees to elbows
40 Kettlebell swings
40 Knees to elbows
30 Kettlebell swings
30 Knees to elbows
20 Kettlebell swings
20 Knees to elbowsNotes:
1. Use men's, women's, or children's kettlebell.
2. "Hanging knees to elbow" is hanging from bar and bringing knees to elbow!