Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 030111
For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 repsNotes:
Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Monday 030113
Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-upThe objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!Find a swimming hole/pool and pound out 15 fast laps!!
Tuesday 030114
2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump ropeComplete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull2 minutes of jump rope
50 Ring dips
2 minutes of jump ropeCan you complete this in 20 minutes?
Wednesday 030115
Stretch: back, hips legs, chest, shoulders.
Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter RowStretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.
Friday 030110
For time:
Max set of pull-ups
800 meter Run
Max set of pull-ups
400 meter Run
Max set of pull-ups
200 meter Run
Tuesday 030107
Complete two minutes each of:
20 inch Box jump
Walking lunge
Bike Sprint
SquatRest 5 minutes, repeat
Thursday 030109
Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,"1 in/ 1 out"
Notes:
For 1in/1out, set watch to continuous
countdown mode for one minute. It will beep
every minute in this mode. Start run and
make mental note of location at turn around.
Push hard enough that you cannot make it
back in one minute, i.e., done right you
come in "late." Work with toughest Kettlebell you can
for all three sets. Try for same one minute "outspot" on
second run. Again record time "late" on return.
Compare to first run. If you don't want to run substitute
500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Thurday 030102
Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right legHollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.
Friday 030103
Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 DipsNotes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.
Sunday 030105
Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata SquatsNotes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.3) Add the three scores from each effort
for a total score for the workout.4) 60 is a good score.