Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thurday 021031
Wall Ball 30 seconds
Rest 30 seconds
Wall Ball 60 seconds
Rest 60 seconds
Wall Ball 90 seconds
Rest 90 seconds
Wall Ball 120 secondsComplete as many rounds in 20 minutes as you can of:
2 Rope climb
10 Walking lunges
1/2 Body weight Clean and Jerk, 10 reps
Saturday 021102
Three round for time of:
3 Muscle-ups
50 Sit-ups
Sunday 021027
Clean and Jerk 1-1-1-1-1 reps
Three round for time of:
1 Rope climb
10 Push pressKettle Bell Swing, 2 minutes
Tuesday 021029
1000 meter Row
Snatch 10-10-10-10-10 reps
1000 meter Row
Wednesday 021030
Complete tabata intervals of:
Squat
Glute-ham developer sit ups
Pull-ups
Push press
RowNotes:
1. The Tabata interval is 20 seconds of work followed by
10 seconds of rest, repeated 8 times.
2. Take any break you need between exercises.
3. Total the weakest intervals from each of the 5 exercises for score.
4. On the rower, measure the intervals by calories, not meters.
Friday 021025
Pull-ups, max reps
800 meter Run
Pull-ups, max reps
400 meter Run
Pull-ups, max reps
200 meter Run
Saturday 021026
Run 800 meters
Rest
Run 800 meters
Rest
Three supersets of:
Sit-ups
Back Extensions
Rest
Bench Press 10-10-10-10-10
Rest
Jump rope"double unders", ten minutes
Monday 021021
Three rounds for time of:
15 Muscle Snatch
20 inch Box jump, 15 reps
15 Back ExtensionOur best will:
Snatch 2/3 body weight.
Jump 26" box.
Back extension/Glute-ham raise with 20 pound medicine ball.
Complete three rounds in ten minutes.
Tuesday 021022
For time:
800 meter Run
Glute Ham developer Bench Press* 15-15-15-15-15 reps
800 meter Run(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)
Notes:
Be very careful, you may break in two if you attempt too big a load. Use light dumbbells if O'bar is too heavy. Don't rush the movement. Start Bench press after recovering somewhat from the first run. Start second run immediately after Bench press.
Wednesday 021023
Four rounds for time of:
2 Rope climb
25 Wall Ball
1/2 Body weight Muscle Snatch, 15 reps
20 inch Box jump, 20 reps