Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 030704
Complete 30 rounds:
Left leg squat
Right leg squat
Muscle-upComplete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.
Saturday 030705
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweightSet up three bars and storm through for time. Post time to comments.
Sunday 030706
Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-upsHandstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments.
Saturday 030628
Run 5K
Find the steepest, hottest, ugliest 5K you can and run it for time. Share your results to comments. If you can share photos send them to [email protected]
Monday 030630
Clean and Jerk 15-12-9 reps
Rest overhead, at rack, or at bottom, but not at ground - touch and go only!
Use the same load for all three sets. Post load to comments.
Tuesday 030701
For time:
5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups
Wednesday 030702
75 Sit-ups
65-Pound Tabata Front Squat
75 Sit-upsRest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.
Tuesday 030624
In one hour complete 7 rounds of:
Max Bench
Max Pull-upsMultiply your lowest bench by your lowest number of pull-ups and post time to comments. E.G., 315X17=5,355.
Thursday 030625
Complete 10 rounds of:
Deadlift 1 rep
12 Push-upsDivide deadlift weight by time to completion in seconds.
Friday 030626
50 Pull-ups
200 Squats
75 Push-ups