Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Friday 030502
Snatch 5-5-3-3-3-1-1-1-1 reps
Sunday 030427
Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 repsThis workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!
Monday 030428
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-upsWork at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
Tuesday 030311
Perform a max single rep bench press
within thirty seconds of racking weight
perform max set of pull-ups.Multiply bench press load by pull-up reps for
“useful upper body strength index” – a CrossFit original!Test again in five minutes.
Wednesday 030312
If you are doing something you do not enjoy,
such as a certain type of work because you
need the money for school, your family, or whatever,
and find yourself complaining and feeling hard
done by, then you are enduring a life of conflict.
You either have to change your thinking or your job.
When you choose to do something for a certain
benefit such as money, complaining while you are
doing it is, of course, a waste of energy and time
and is self-destructive.Philip Winkelmans
Ketogenic diets and epilepsy
Back ground on ketogenic diets as therapy
Thanks to Brian Mulvaney
Friday 030425
Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts.
1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts.
Tuesday 030304
Complete as many rounds in 20 minutes as you can of:
10 Hang clean: 15RM load
Run 400 Meters
25 Sit-ups.
Friday 030307
Three rounds for time of:
135 pound Back squat, 21 reps
Run 400 meters