Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 021218
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Rest
Three-Five rounds for time of:
10 Front Squat
Rope climb "Double Up"
Rest
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Saturday 021221
For time:
50 Sit-ups.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 21 reps.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 15 reps.
Standing two minute sprint on staionary bike.
1/3 body weight Push-press, 9 reps.
50 Sit-ups
Friday 021213
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
get it?
Continue this sequence as far as you can for exactly 30 minutes)Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
Saturday 021214
Five rounds for time of:
25 Push-ups
Body weight back squat, 20 reps
25 Sit-ups
Monday 021216
Front Squat-Push Jerk, 65 lbs. X 3 reps,
Rest.
Front Squat-Push Jerk
85X3,
105X3,
125X3, etc.Notes:
Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each
reduction in weight all the way back to 65 pounds.
Tuesday 021217
You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.
Thursday 021212
Three rounds for time of:
Walking lunges, 50 steps
50 Push-ups
4 "L-Rope climb"Notes:
1) Lunge requires trailing knee to "kiss" the ground on each step.
2) Push-ups only count if body is perfectly straight and chest comes to ground.
3) L-Rope climb is a rope climb with your legs straight out in front of you.
Friday 021206
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutesThese are walking lunges, not the ineffective ones!
Sunday 021208
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Back Squat 3-5-7 repsNotes:
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." Pick tough three rep load. Hold for all six 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.
Monday 021209
For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air SquatsPerform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.Notes:
One possible approach is to perform a near max set of
push-ups, go on to the pull-ups, do the same with the
sit-ups, etc. After the squats, go back to the push-ups and
run through the list again finishing as much as you can at each exercise.Seven sets total in ten minutes for a "70" is an excellent score!