Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 021017
Five sets of the triple,
Sit-up
Back extension
Bench-press 5-10RMMove methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality.
This is strength training only! Make each effort a serious challenge.
Friday 021018
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat
Pull-ups
Push-ups
Sit-upsIf you transition from one exercise to the next in ten seconds,
this is a twenty-minute workout. For all but the best athletes
this will be all but impossible.Transition from one exercise to the next as quickly as you can.
One-minute maximum transition break! No ranking will be
considered for total time that exceeds twenty-four minutes.Ranking is based on least number of meters in each of eight
rowing intervals, and least reps in each of eight intervals for
each of the other four exercises.
Sunday 021013
Perform 3-5 rounds of this circuit:
800 meter Run
15 Power clean
Rest
Monday 021014
Three rounds for time of:
20 inch Box jump, 25 reps
15 Power clean
Rest 1 minuteFit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean
Tuesday 021015
Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Push-press, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps
Wednesday 021009
For time:
10 Power clean
500 meter Row
7 Power clean
500 meter Row
5 Power clean
500 meter Row
3 Power clean
Notes:Can you Powerclean at bodyweight and row sub 1:30 500's?
Thursday 021010
Back squat 5-3-1 reps
Deadlift 5-3-1- reps
Bench press 5-3-1 repsRankings are based on total weight divided by body weight.
Friday 021011
Jump rope for two minutes rest for one minute.
Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise.
Go for it!!If you have considerable jump rope experience,
"double under" for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Saturday 021005
Clean and Jerk 15-12-9 reps
Snatch 15-12-9 repsClimb a thousand to two thousand foot climb
on your mountain bike or road bike.
Sunday 021006
Back extension 15-15-15 reps
Thruster 20-15-10 reps
1000 meter RowNotes:
Back extensions are Snake or wave up
Thrusters max weight each set