Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 030219
Four rounds for time of:
Run 1 mile
20 inch Box Jump, 50 reps
Thursday 030220
Complete as many rounds in 20 minutes as you can of:
Four Rounds of Tabata: 65 pound push press
Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.20 double unders
20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.
Saturday 030222
Complete as many Strict pull-ups in 20 minutes as you can.
Subtract number of sets from pull-up total for score.
Saturday 030215
Three rounds, each for time of:
135 pound Clean and Jerk, 15 reps
Bike 2 miles, level 20
Sunday 030216
Complete as many rounds in 30 minutes as you can of:
10 Pull-ups
115 pound Pushpress, 10 reps
1000 meter Row
Tuesday 030218
Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:10 reps,
7 reps,
5 reps,
3 reps.
Friday 030214
Tabata Squats
Rest
Tabata Squats
Rest
Tabata Squats
Saturday 030208
Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups
Tuesday 030211
Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps