Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Gwen"
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.
Compare to 030525, 030630, 030801, 030902, 030922, 040120 and 040317.
"Fight Gone Bad!"
"Fight Gone Bad!"
This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments. 405 is the score to beat.
Thursday 041125
Run 10 K
The steeper the better.
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!