Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030721
For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up
Wednesday 030716
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meterGo heavy, run fast. Post time to completion and loads to comments.
Thursday 030717
How many muscle-ups can you do in thirty minutes?
Take dip to lockout! Post reps to comments.
A CrossFit "Forging Elite Fitness" t-shirt will be awarded for the most consecutive muscle-ups in each of three divisions: open class, women, and Clydesdales (200 + lbs.).
This breaks the three-way tie (Brad H, Robb. W, and Loyd L.) from the CrossFit Journal muscle-up contest! If you still don’t have rings check this out and do as many pull-ups and dips as you can in as few sets as possible in thirty minutes. Don’t let a lack of rings limit your fitness.
Sunday 030713
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely five minutes between each round. Post time for each of five rounds to comments. E.G., 3:30, 4:10, 5:05, 6:18, 7:51
Monday 030714
Hang Clean
60% BW x V reps
70% BW x W reps
80% BW x X reps
90% BW x Y reps
100% BW x Z repsMaximize V, W, X, Y, and Z. Rest as needed between sets. Post V, W, X, Y, and Z. Biggest V+W+X+Y+Z = total wins Pukie T-shirt.
Tuesday 030708
For time:
Back Squat 20 reps
Run 800 meters
Back Squat 15 reps
Run 800 meters
Back Squat 10 reps
Run 800 metersUse same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438
Wednesday 030709
Deadlift 5-5-5-5-5-5-5 reps
Thursday 030710
For thirty minutes:
Five pull-ups
Five ring dips
15 Sit-ups
Saturday 030712
Inman Mile
From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
This is hard, and for many impossible. Start with 150% of bodyweight and see how far you can take it. Then, if not able to make the mile, rest and start again with largest load you estimate can be carried for a mile regardless of time. Post load, bodyweight, and time to comments.