Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030818
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 SquatsIn that order. Post time to comments.
Tuesday 030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.
Thursday 030821
For time:
150 Squats
Run 800 meters
150 Squats
Monday 030811
At the rate of one muscle up every thirty seconds, how long can you continue?
Work for thirty minutes and report reps to comments.
Wednesday 030813
For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-upsSelect either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.
Thursday 030807
Complete three rounds, 15-12-9 reps, for time of:
Clean 135 lbs
Ring dipsTake your dips to muscle-up depth. Post time to comments.
Saturday 030809
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
Sunday 030810
4 x 5 x (Cln+FS+PP+BS+PP+OHS)
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
Rest as needed between sets. Post load to comments.
Saturday 030802
Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.
Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).
Repeat Tabata jump interval.