Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 040316
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
Tuesday 040309
How many muscle-ups can you do in 20 minutes?
If you don�' have rings or a muscle-up, do as many pull-ups and dips as you can, in parcels of 7 pull-ups followed by 7 dips, in twenty minutes. Post results to comments.
Wednesday 040310
Three rounds for time of:
Run 800 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
Friday 040312
Deadlift 3-3-2-2-2-1-1-1-1-1 reps
This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments.
Saturday 040306
For time:
20 Handstand push-ups
40 Pull-ups
10 Handstand push-ups
20 Pull-ups
5 Handstand push-ups
10 Pull-upsHandstand push-ups are off ground and nose to ground.
Monday 040308
Complete 5 rounds for time of:
Hang squat clean/Push jerk 95 pounds, 15 reps
Run 400 meters
Monday 040301
For time:
30 Muscle-upsIf you're not ready for the muscle-up, then do 120 pull-ups and 120 dips.
Post time to comments.
Thursday 040304
20 seconds on/ 10 second off 65-pound thrusters for 15 intervals
Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.
Thursday 040226
Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 metersRest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.
Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.