Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 SquatsIf you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.
Thursday 030918
For time:
Run 1 mile
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1 mileUse 1½ pood Kettlebell or 50 pound dumbbell. Post time to comments.
Sunday 030914
Back Squat 5-3-2-1-2-3-5 reps
Rest as needed between sets. Post loads to comments.
Monday 030915
How many rounds can you complete in 20 minutes?
Bench press 135X12
12 Pull-ups
Tuesday 030916
For time:
Row 1K
Thruster 75 X 50 (75 lbs & 50 reps)
Row 1K
Thursday 030911
Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 metersWall-ball with 20-pound ball. Post time to comments.
"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.