Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020110
Complete as many rounds in 20 minutes as you can of:
24 inch Box jump, 15 reps
20 Sit upsNotes:
1. Give yourself one point for each round.
2. Add two points if you puke.
Friday 020111
Three rounds for time of:
45 pound Front squat, 50 reps
20 Pull ups
20 DipsNotes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into
several with minimal rest.
3. Squat to a 10" box or platform.
Monday 020114
Complete as many rounds in 20 minutes as you can of:
15 Power cleans; 20 RM load
400 meter Run
Tuesday 020108
Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.Notes:
1. The most effective spotting/assisting technique is to lift from the
bottom of the feet or about the ribs.
2. This is REALLY tough. Potentially for both.
Wednesday 020109
1000 meter Row
Snatch 10-10-10-10-10 reps
1000 meter Row
Friday 020104
Complete 3-5 rounds of:
800 meter Run
15 Powercleans
Rest
Monday 020107
Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 repsNotes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.
Friday 011228
65 pound Front squat/ Push Jerk, 3 reps
Rest
85 pound Front squat/ Push Jerk, 3 reps
Rest
105 pound Front squat/ Push Jerk, 3 reps
Rest
125 pound Front squat/ Push Jerk, 3 reps, etc...Notes:
Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each reduction
in weight all the way back to 65 pounds.
Thursday 020103
No WoD