Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Thursday 020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Friday 020208
In any order and within thirty minutes:
Row a 1K, max effort.
Kettlebell Swing max reps (without stopping).
Pull-ups, max reps.Notes:
1. As an indication of the intensity we are looking for and as a challenge,
who out there can perform 50 kettlebell swings with 2 "pood" kettlebell,
row a 3:10 1K, and perform the 30 pull-ups in one set?
If you can you are among the worlds fittest athletes.
2. Submit row time, k'bell reps, and pull-up count for ranking.
Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt.
Saturday 020209
Back squat 5-5-5-3-3-3-1-1-1 reps
Notes:
1. Load up!
Wednesday 020130
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 metersOR
Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.
Thursday 020131
For time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air SquatsPerform in any order. The idea is to perform each in as
few sets as possible. All of the reps from each exercise do not have
to be completed before starting some from another exercise.
Keep track of the reps and tally the total sets to completion.
Note time to completion. Final score is total number of sets
multiplied by time in minutes to completion.Notes:
1. One possible approach is to perform a near max set of push-ups,
go on to the pull-ups, do the same with the sit-ups, etc. After the squats,
go back to the push-ups and run through the list again finishing as much
as you can at each exercise.
2. Seven sets total in ten minutes for a "70" is an excellent score!
Friday 020201
Powerclean 10-10-10-10-10-10-10 reps
Notes:
1. Max load each set.
1. A set ends when the bar rests on the ground for even a second.
Pause at hang or rack positions only
Monday 020204
Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps
Tuesday 020205
Jump rope for sixty seconds,
rest for sixty seconds.
Continue this for forty minutes
Monday 020128
Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.