Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 041127
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps
Sunday 041128
For time:
30 Muscle-ups
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Tuesday 041123
3 rounds for time of:
Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions
Wednesday 041124
Overhead Squat 3-2-2-2-1-1-1-1-1 reps
Wednesday 041117
Tabata "Bottom to Bottom" Squat
Run 1 mileClock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Saturday 041120
Complete as many rounds in 20 minutes as you can of:
Squat Clean 3/4 bodyweight, 15 reps
25 Double unders
Friday 041112
Three rounds for time of:
50 Wallball shots, 20 pound ball
30 Sit-ups
20 Pull-ups
Saturday 041113
Five rounds for time of:
Deadlift 10 reps
30 Dips