Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020827
Bench Press 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Wednesday 020828
Front Squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Friday 020823
Three rounds for time of:
15 Pull-ups
30 Wall Ball
Saturday 020824
Slow and Heavy
50 Sit-ups
15-12-9 reps of:
Pull-ups
Thrusters50 Sit-ups
Monday 020826
Hang Clean 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Tuesday 020820
How large an “X” can you generate with this progression?
1 pull-up/2 push-ups
2 pull-ups/4 push-ups
3 pull-ups/6 push-ups
…
X pull-ups/2X push-ups
Notes:
1. Work at comfortable pace.
2. Each round of pull-ups and push-ups need not be completed in single set.
3. All within one hour!
Thursday 020822
For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings
Thursday 020815
Hang clean 10-10-10-10-10 reps
1000 meter Row
Friday 020816
Bench press 10-10-10-10-10
1000 meter Row
Sunday 020818
For time:
30 Muscle-ups