Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 021224
Deadlift 5-4-3-2-1 reps. (total weight)
Rest 5 minutes
20 inch box jump, 50 reps (record time)
Rest 5 minutes
1000 meter Row (record time)
Friday 021220
Complete as many round in 20 minutes as you can of:
Rope Climb
Body weight bench pressNotes:
How many reps of bench press
and how many trips up the rope can you get?
Sunday 021222
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch JumpsNotes:
Suspend a small object 12 inches above your reach.
Now jump up and touch it per Tabata Interval protocol.
Wednesday 021218
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Rest
Three-Five rounds for time of:
10 Front Squat
Rope climb "Double Up"
Rest
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Saturday 021221
For time:
50 Sit-ups.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 21 reps.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 15 reps.
Standing two minute sprint on staionary bike.
1/3 body weight Push-press, 9 reps.
50 Sit-ups
Friday 021213
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
get it?
Continue this sequence as far as you can for exactly 30 minutes)Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
Saturday 021214
Five rounds for time of:
25 Push-ups
Body weight back squat, 20 reps
25 Sit-ups
Monday 021216
Front Squat-Push Jerk, 65 lbs. X 3 reps,
Rest.
Front Squat-Push Jerk
85X3,
105X3,
125X3, etc.Notes:
Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each
reduction in weight all the way back to 65 pounds.
Tuesday 021217
You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.
Friday 021206
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutesThese are walking lunges, not the ineffective ones!