Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 020125
Five rounds for time of:
15 Back/Hip Extension
15 Sit ups
10 Pull ups
10 Dips
1 mile Bike
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.
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
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.