Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020311
Ten rounds of the couplet:
10 Kettlebell swings
5 Pull upCan you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)
Thursday 020307
Sit up 30-25-20,reps
Tabata Squats
Sit up 30-25-20, repsNotes:
1. It's time for a good number of our athletes to complete 20 squats
(full range - of course - the only one's we count)
in each of eight twenty second intervals.
2. Rest as desired between Sit-ups and Tabata Squats."Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg GlassmanHere's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q=tabata+interval
Monday 020304
Three to five rounds each for time of:
20 inch Box jump, 50 reps
40 Kettlebell swings
30 Sit ups
400 meter Run
Tuesday 020305
1 Rope Climb
10 Dips (on rings if you've got 'em)
10 Pull-up
15 Push-up
Wednesday 020227
For time:
1 mile Bike
75 pound Thrusters, 20 reps
1 mile Bike
75 pound Thrusters, 20 repsRest fifteen minutes.
For time:
500 meter Row
75 pound Powerclean, 20 reps
500 meter Row
75 pound Powerclean, 20 repsNotes:
1. We call this "back to back fights." Sub 7 minutes for each
is a good time; sub 6 is amazing
Thursday 020228
Move through this circuit slowly, but steadily, for as long as you can:
1 Rope Climb
4 Ring dips
10 Back Extensions
10 Sit-upsNotes:
1. Anyone good for a full hour of movement?
Friday 020301
Back squat 5-5-3-3-1-1-3-3-5-5, reps
Notes:
1. Rest as needed between sets.
2. Max load.
Sunday 020303
Five rounds of:
5 Powerclean
5 Bench press
Saturday 020223
Can you perform this sequence every minute on the minute for thirty minutes?
Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.
Lower to normal hang and perform 1 pull-up.
Lower to hang and pull knees to elbows.
Drop and perform 7 squats.
Drop to floor and perform three push-ups.Notes:
Count total circuits completed within thirty minutes. Straight-straight-straight pull to inverted hang is tough curl up enough
to more readily pull to inverted hang then extend the body and lower back
to normal hang "straightened out." Incidentally, this is a whole body workout of immense practicality.
Sunday 020224
Three to five rounds of:
65 pound Powerclean, 20 reps
400 meter Run
65 pound Powerclean, 20 reps
Rest.Notes:
1."Sandbag" the first and try to improve the time
on each of two to four subsequent rounds. Not easy.
2. Ladies, children, and neophytes: 65 pounds is a
fit-man's load for this workout. Reduce the weight
if all twenty reps cannot be performed rapidly,
consistently, and with fluidity.