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}
Thursday 020516
For 20 minutes:
Jump rope 1 minute.
Hang Clean 1 minute.
Repeat.Notes:
1. No rest for twenty minutes.
2. Use 50% bodyweight for Cleans.
3. No standing around during jump rope, constant movement.
4. Total Clean reps.
Tuesday 020430
Complete five rounds of this couplet:
Reverse Back Ext., 25 reps
L-hold, 60 secondsNotes:
1. L-hold is for total of sixty seconds each round.
2. Break L-hold into as few efforts per round as possible.
3. L-hold is from hang or straight arm support
Friday 020510
Clean and Jerk 15-15-15-15-15, reps
Notes:
Don't rest weight on ground until final rep (touch and go only). Use max % of bodyweight.
Saturday 020511
Rope Climb, max trips, 30 minutes
Thursday 020425
Run 800 meters
Push press 5-5-5-5-5, reps
Clean 10-10-10, reps
Deadlift, 20 reps
Run 800 meters
Friday 020426
Run 800 meters
Clean 5-5-5-5-5, reps
Deadlift 10-10-10, reps
Push press, 20 reps
Run 800 meters
Sunday 020428
For time:
500 Meter row
50 One legged squats, alternating right-left (25 each leg)
500 Meter row
100 Walking lunges, alternating right-left (50 each leg)
500 Meter rowNotes:
1. One legged squat is performed with non-supporting leg held
straight out in front, without touching ground.
2. If absolutely essential, use rope tied to pull-up bar as assistance.
Monday 020429
Three rounds for time of:
800 Meter run
10 Muscle upsNotes:
1. Use assistance on muscle-ups minimally and as needed.
Sunday 020421
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-upsNotes:
1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times)
2. Set rower for intervals of 500 meters work and four minutes rest.
3. Get back to rower before 4 minute "rest" is over.
Start immediately at end of countdown!! DQ for delay.
4. Score is total pull-up count.
5. No rest here.
Monday 020422
Five rounds for time of:
20 inch box jump, 30 reps
15 Handstand push upsNotes:
1. Many will need assistance on handstand push-ups.
We use rope and block & tackle with 4:1 set-up for easy (fun) spotting