Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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)
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.
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