Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 020413
Five rounds of:
30 Sit ups
30 Back extensionsNotes:
1. No pace requirement
Sunday 020414
For time:
Row as though your life depended on it.
5000 meter Row
Monday 020408
For time:
Box jump, 50 reps
25 Pull ups
Box Jump, 40 reps
20 Pull ups
Box Jump, 30 reps
15 Pull ups
Box Jump, 20 reps
10 Pull upsNotes:
1. Let's play with bigger box.
Tuesday 020409
Five rounds of:
Back squat, 10 reps.
Walk on Hands 50 yards.Notes:
1. Easy pace - rest as needed between all efforts.
2. Have spotter hold ankles for Hand-walk.
3. Big load on squat.
Monday 020406
Muscle up 7-6-5-4-3-2-1, reps
Notes:
1. If you need assistance have spotter minimally lift you through the sticking point.
2. Rest as needed between sets.
3. Perfect two man rotation.
Friday 020405
1000 meter Row
Rest ten minutes
1000 meter Row
Rest ten minutes
1000 meter RowNotes:
1. Add times. Save.
Thursday 020404
Deadlift 3-3-3-3-3-3-3, reps
Notes:
1. In seven sets go from light to heavy, rest as needed
Sunday 020331
Three rounds of:
1 mile Run
21 Bench press; body weightNotes:
1.Total time. Rest as needed between 1st, 2nd, and 3rd couplets.
2. Dave McEvoy did this in 5:42.
Monday 020401
Three rounds each for time of:
100 Medicine ball squats
"Triple up" rope climbNotes:
1. "Triple-up" on rope is touching floor with toe-only between three ascents.
It's timed from floor to floor.
2. Squats that don't break paralell are insulting; subtract one for each.
3. Medicine ball is 20 lbs.
Tuesday 020402
For time:
50 Kettlebell swings
50 Knees to elbows
40 Kettlebell swings
40 Knees to elbows
30 Kettlebell swings
30 Knees to elbows
20 Kettlebell swings
20 Knees to elbowsNotes:
1. Use men's, women's, or children's kettlebell.
2. "Hanging knees to elbow" is hanging from bar and bringing knees to elbow!