Friday 030110
For time:
Max set of pull-ups
800 meter Run
Max set of pull-ups
400 meter Run
Max set of pull-ups
200 meter Run
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 030110
For time:
Max set of pull-ups
800 meter Run
Max set of pull-ups
400 meter Run
Max set of pull-ups
200 meter Run
Tuesday 030107
Complete two minutes each of:
20 inch Box jump
Walking lunge
Bike Sprint
SquatRest 5 minutes, repeat
Thurday 030102
Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right legHollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.
Friday 030103
Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 DipsNotes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.
Sunday 030105
Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata SquatsNotes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.3) Add the three scores from each effort
for a total score for the workout.4) 60 is a good score.
Monday 030106
Four round for time of:
1/2 Body weight sumo deadlift high pull, 15 reps
Run 400 meters
Sunday 021229
Five sets of Dips.
Total the five sets. Then...Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps
Monday 021230
Five rounds for time of:
Use as tall a box and as heavy a load as you can,
25 Box jumps
15 Hang cleans
e.g., how about 100% bodyweight and 30"? No resting until finished.
Wednesday 030101
30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-upToday's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.
Wednesday 021225
For time:
50 Sit-ups
15 Thruster
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thurster
10 Pull-ups
50 Sit-upsNotes:
Increase load with each set of Thrusters. This is a fifteen minute workout. A "Thruster" is a deep front squat/push-press combo
(where have you been?). Nice