Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030127
Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run
Wednesday 030129
Row 5K
Thurday 030130
Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps
Friday 030117
For time:
500 meter Row
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
500 meter RowChoose a weight on the deadlift, which you can complete 15 reps but not 16.
Saturday 030118
Complete a full Tabata interval of:
Row
Squat
Pull-up
Push-up
Sit-upYou get a minute rest between each exercise.
Sunday 030119
Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
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.