Sunday 020217
Back sqaut 3-3-3-3-3-3-3-3-3-3, reps
Pace as needed.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 020217
Back sqaut 3-3-3-3-3-3-3-3-3-3, reps
Pace as needed.
Sunday 020210
Muscle ups 3-3-3-3-3-3-3-3-3-3, reps
Notes:
1. If you've not been able to perform the muscle-up yet,
have someone spot/assist you.
2. Rest as needed between sets.
Tuesday 020212
Five rounds each for time of:
400 meter Run
20 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.Notes:
1. Time each pass.
Wednesday 020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Thursday 020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Friday 020208
In any order and within thirty minutes:
Row a 1K, max effort.
Kettlebell Swing max reps (without stopping).
Pull-ups, max reps.Notes:
1. As an indication of the intensity we are looking for and as a challenge,
who out there can perform 50 kettlebell swings with 2 "pood" kettlebell,
row a 3:10 1K, and perform the 30 pull-ups in one set?
If you can you are among the worlds fittest athletes.
2. Submit row time, k'bell reps, and pull-up count for ranking.
Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt.
Saturday 020209
Back squat 5-5-5-3-3-3-1-1-1 reps
Notes:
1. Load up!
Friday 020201
Powerclean 10-10-10-10-10-10-10 reps
Notes:
1. Max load each set.
1. A set ends when the bar rests on the ground for even a second.
Pause at hang or rack positions only
Monday 020204
Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps
Tuesday 020205
Jump rope for sixty seconds,
rest for sixty seconds.
Continue this for forty minutes