Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 030708
For time:
Back Squat 20 reps
Run 800 meters
Back Squat 15 reps
Run 800 meters
Back Squat 10 reps
Run 800 metersUse same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438
Wednesday 030709
Deadlift 5-5-5-5-5-5-5 reps
Thursday 030710
For thirty minutes:
Five pull-ups
Five ring dips
15 Sit-ups
Saturday 030712
Inman Mile
From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
This is hard, and for many impossible. Start with 150% of bodyweight and see how far you can take it. Then, if not able to make the mile, rest and start again with largest load you estimate can be carried for a mile regardless of time. Post load, bodyweight, and time to comments.
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.
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.