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.
Thursday 020404
Deadlift 3-3-3-3-3-3-3, reps
Notes:
1. In seven sets go from light to heavy, rest as needed
Friday 020405
1000 meter Row
Rest ten minutes
1000 meter Row
Rest ten minutes
1000 meter RowNotes:
1. Add times. Save.
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!
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.