Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Monday 021230
Five rounds for time of:
Use as tall a box and as heavy a load as you can,
25 Box jumps
15 Hang cleans
e.g., how about 100% bodyweight and 30"? No resting until finished.
Wednesday 030101
30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-upToday's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.
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
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.
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.
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)
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