Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 021001
Squat with weight 20-10-5-3-1- reps
Then,
Three rounds each for time of:
Three minute stand on bike at 70 rpm
2 Rope climb
20 Sit-ups
15 Back extensions
Wednesday 021002
Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute
Friday 020927
Four rounds for time of:
500 meter Row
10 Power Clean: body weight
15 Knees to Elbows
Saturday 020928
Complete as many Pull-ups as you can in 60 minutes
Sunday 020929
Row 5 minutes, record meters
Row 5 intervals of 1 minute on/1 minute off, record total meters
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Row 20 intervals 15 seconds on/15 seconds off, record total metersNotes:
Rest 5 minutes between intervals Use the "m" button to recall meters for each interval Go all out. Compare results of each effor
Tuesday 020924
1000 meter Row
Rest 4 minutes
Dumbell "Tabata" ThrustersWho can row a 3:30 1,000 meters and
Tabata Thruster 50% of their bodyweight
no fewer than 10 reps in each interval?
Wednesday 020925
Push-Jerk 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope climb
10 Push-Jerk: 60% 1RM load
Rest
3 Rope climb
2 Rope climb
1 Rope climb
Saturday 020921
For time:
5 Muscle-ups
20 inch box jump, 50 repsStretch/Rest 20 minutes
For time:
5 Muscle-ups
20 inch box jump, 50 reps
Monday 020923
10 Dumbell deadlift
15 Toes to Bar
8 Dumbell deadlifts
15 Toes to Bar
6 Dumbell deadlifts
15 Toes to Bar
4 Dumbell deadlifts
15 Toes to Bar
2 Dumbell deadlifts
15 Toes to Bar
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance.Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
Monday 020916
Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 ThrusterNotes:
Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion.