Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020129
Complete as many rounds in 20 minutes as you can of:
Deadlift 5RM
2 Rope climb
Wednesday 020123
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Rest as needed.
45 pound Push press, 30 seconds, max reps.
Rest 2 minutes.
45 pound Push press 60 seconds, match 30 second effort's rep count.
Rest 2 minutes.
45 pound Push press 90 seconds, again match 30 second effor'ts rep count.
Rest 2 minutes.
45 pound Push press120 seconds, again match 30 second effort's reps count.
Rest as needed.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Thursday 020124
Three rounds of:
Jump Rope "double-unders"; 2 minutes
Rest 30 seconds.
Powerclean bodyweight, max reps, no rest.
Rest 5 minutes.Notes:
1. If you can't double under then jump hard, high, and fast.
2. If you can't powerclean your bodyweight then use less weight (duhhhh..)
3. No rest on the powercleans implies that you don't put the weight down,
though you may pause at hang or rack.
Friday 020125
Five rounds for time of:
15 Back/Hip Extension
15 Sit ups
10 Pull ups
10 Dips
1 mile Bike
Friday 020118
Complets as many rounds in 20 minutes as you can of:
Powerclean/Push-press 5RM load
Monday 020121
24 inch Box jump, 25 reps
25 Pull-ups
Rest
22 inch Box jump, 25 reps
20 Pull-ups
Rest
20 inch Box jump, 25 reps
15 Pull-ups
RestRepeat each of the three couplets.
Notes:
1. Complete the pull-ups in as few sets as possible.
2. Compare the time for the first three couplets to the second three
Tuesday 020122
20 Back squat
Rest 5 minutes
Run 800 meters
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
Run 800 meters
Rest 5 minutes
20 Overhead squat
Tuesday 020115
Complete as many rounds in 20 minutes as you can of:
7 Bench press; body weight
1 Rope climb
Wednesday 020116
Complete as many rounds in 20 minutes as you can of:
Tabata Squats
50 Sit ups
Thursday 020117
Complete as many rounds in 20 minutes as you can of:
400 meter Run
10 Pull Ups