Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Friday 021025
Pull-ups, max reps
800 meter Run
Pull-ups, max reps
400 meter Run
Pull-ups, max reps
200 meter Run
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
Wednesday 021016
"The secret of getting ahead is getting started. The secret of getting
started is breaking your complex overwhelming tasks into small
manageable tasks, and then starting on the first one."
Mark Twain
(1835-1910, American Humorist, Writer)
Thursday 021017
Five sets of the triple,
Sit-up
Back extension
Bench-press 5-10RMMove methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality.
This is strength training only! Make each effort a serious challenge.
Friday 021018
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat
Pull-ups
Push-ups
Sit-upsIf you transition from one exercise to the next in ten seconds,
this is a twenty-minute workout. For all but the best athletes
this will be all but impossible.Transition from one exercise to the next as quickly as you can.
One-minute maximum transition break! No ranking will be
considered for total time that exceeds twenty-four minutes.Ranking is based on least number of meters in each of eight
rowing intervals, and least reps in each of eight intervals for
each of the other four exercises.
Saturday 021019
Bench Press 5-4-3-2-1 reps
Increase weight at each set.
Take long break between sets.
Go for max weight at each lift.Stretch.
Sunday 021013
Perform 3-5 rounds of this circuit:
800 meter Run
15 Power clean
Rest