Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020227
For time:
1 mile Bike
75 pound Thrusters, 20 reps
1 mile Bike
75 pound Thrusters, 20 repsRest fifteen minutes.
For time:
500 meter Row
75 pound Powerclean, 20 reps
500 meter Row
75 pound Powerclean, 20 repsNotes:
1. We call this "back to back fights." Sub 7 minutes for each
is a good time; sub 6 is amazing
Thursday 020228
Move through this circuit slowly, but steadily, for as long as you can:
1 Rope Climb
4 Ring dips
10 Back Extensions
10 Sit-upsNotes:
1. Anyone good for a full hour of movement?
Friday 020301
Back squat 5-5-3-3-1-1-3-3-5-5, reps
Notes:
1. Rest as needed between sets.
2. Max load.
Sunday 020303
Five rounds of:
5 Powerclean
5 Bench press
Saturday 020223
Can you perform this sequence every minute on the minute for thirty minutes?
Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.
Lower to normal hang and perform 1 pull-up.
Lower to hang and pull knees to elbows.
Drop and perform 7 squats.
Drop to floor and perform three push-ups.Notes:
Count total circuits completed within thirty minutes. Straight-straight-straight pull to inverted hang is tough curl up enough
to more readily pull to inverted hang then extend the body and lower back
to normal hang "straightened out." Incidentally, this is a whole body workout of immense practicality.
Sunday 020224
Three to five rounds of:
65 pound Powerclean, 20 reps
400 meter Run
65 pound Powerclean, 20 reps
Rest.Notes:
1."Sandbag" the first and try to improve the time
on each of two to four subsequent rounds. Not easy.
2. Ladies, children, and neophytes: 65 pounds is a
fit-man's load for this workout. Reduce the weight
if all twenty reps cannot be performed rapidly,
consistently, and with fluidity.
Monday 020225
Seven rounds of:
3 Deadlift
3 Bench press
Thursday 020221
Deadlift 1-1-1-1-1-1-1-1-1-1, rep
Notes:
1. Start light - go heavy.
2. Rest as needed between sets.
3. Stretch and stay warm between sets.
Tuesday 020219
20 Pull ups
5 Dips
15 Pull ups
10 Dips
5 Pull ups
20 DipsNotes:
1. Move quickly from pull-ups to dips then rest before next pairing.
2. Can you make two, three rounds of this circuit?
Wednesday 020220
1 mile Bike
Rest as needed.
20 inch Box jump, 50 reps.
Rest as needed.
20 pound Wallball, 50 shots
Rest as needed.
Jumping pull-ups, 100 reps.Notes:
1. Add time from all four efforts.
2. Jumping pull-ups are performed starting with about fifteen to twenty
degrees of flexion in the arm and then jump to chin over bar.