Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Tabata Something Else"
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Thursday 050526
For time:
25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Row 500 meters
25 One-arm Snatches, 40 pound dumbbells
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbbells
25 Stiff-legged deadlifts, 40 pound dumbbells
Friday 050527
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
"Lynne"
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Sunday 050522
Three rounds for time of:
Run 800 meters
95 lb Overhead squat, 21 reps
30 L-Pull-ups
“Elizabeth”
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
"Upside-Down Angie"
"Upside-Down Angie"
For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Wednesday 050518
Five rounds for time of:
Dumbbell thruster, 5 reps
5 Muscle-upsUse 45, 35, or 25 pound dumbbells. If needed do 5 pull-ups and 5 dips for each muscle-up.
Thursday 050519
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-upsUse 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.