Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Elizabeth"
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Sunday 030907
"Chelsea"
Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.
We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.
If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.
Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.
Wednesday 030910
Seven round for time of:
Deadlift 225 X 10
Rope Climb double-upDouble up is two ascents with only a touch and go in between. Post time to comments.
Sunday 030831
Repeat for twenty minutes:
Rope Climb double-up
15 Push-upsDouble-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.
Tuesday 030902
Clean & Jerk 15-12-9 reps
Use same load for all three sets. Rest as needed between efforts. Post load to comments.
Wednesday 030903
How many muscle-ups can you do in twenty minutes?
Thursday 030904
For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.
Saturday 030906
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.
Wednesday 030827
Deadlift 7 sets of 3 reps each.