Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020723
Complete as many rounds in 30 minutes as you can of:
10 Bench press; 1/2 Body weight
1 Rope Climb (no legs)Notes:
1. If you still aren’t fit enough to climb without your legs
figure out why and do something about it.
Thursday 020725
Tabata squat
Put 100% effort into the first exercise,
1000 meter Row
Hang clean 10-10-10-10-10
90% into the second,
and 80% into the third.
Friday 020719
Clean 20-18-16-14-12-10-8-6-4-2, reps
With 30 seconds rest between sets and at a single load:
Sunday 020721
How many pull-ups can you do in twenty minutes doing three at a time?
Rest 10 minutes.
How many push-ups can you do in twenty minutes doing five at a time?
Thursday 020718
For time:
50 Pull ups
50 Dips
Saturday 020713
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups
Sunday 020714
While holding 32 kg. Kettlebell lunge 75 ft. and back
135 pound Hang clean; max reps
Same lunge with 24 kg Kettlebell
135 pound Hang clean; max reps
Same lunge with 16 kg Kettlebell
135 pound Hang clean; max repsNotes:
1. Enjoy
2. Hang clean rep total wins
Monday 020715
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups
Wednesday 020717
Tabata sqaut
1 mile Run
Tabata squat
Sunday 020707
Five rounds for time of:
10 Hang cleans; body weight
1 Rope climbNote:
1. For maximum benefit climb don’t use legs and feet on the rope climb