Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030106
Four round for time of:
1/2 Body weight sumo deadlift high pull, 15 reps
Run 400 meters
Sunday 021229
Five sets of Dips.
Total the five sets. Then...Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps
Monday 021230
Five rounds for time of:
Use as tall a box and as heavy a load as you can,
25 Box jumps
15 Hang cleans
e.g., how about 100% bodyweight and 30"? No resting until finished.
Wednesday 030101
30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-upToday's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.
Wednesday 021225
For time:
50 Sit-ups
15 Thruster
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thurster
10 Pull-ups
50 Sit-upsNotes:
Increase load with each set of Thrusters. This is a fifteen minute workout. A "Thruster" is a deep front squat/push-press combo
(where have you been?). Nice
Thursday 021226
Five rounds for time of:
Max load on bench press at each pass. Climb the rope without using your legs on the rope.
Incline dumbell bench press, 5 reps
Rope climb
If you can, it's time to do it right. Take as much time between rounds
as required to max bench load.
Saturday 021228
For time:
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Overhead Squat, 20 reps
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.
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)