Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 160123
2 rounds for time of:
20 muscle-ups
15-ft. rope climbs, 7 ascents
Tuesday 160119
2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups
Fight Gone Bad!
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.
Add your points and post them to comments.
Compare to 140828.
Sunday 160117
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensionsTake your time and perform each rep slowly and methodically.
Monday 160118
21-15-9 reps for time of:
275-lb. deadlifts
Strict ring dips
Thursday 160114
Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.
Friday 160115
5 rounds for time of:
25 GHD sit-ups
25 back extensions
15-foot legless rope climb, 5 ascentsEach rope climb should begin and end seated on the floor. Post time to comments.
Monday 160111
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Wednesday 160113
21-15-9 reps of:
Dumbbell thrusters
L pull-upsChoose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Saturday 160109
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders