Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 010813
Three rounds for time of:
Bike Sprint; 2 minutes
20 Pull-ups
20 Dips.
Rest 2 minutes.Notes:
1. Go as hard and fast as you can on the bike sprint.
2. Do as many of the pull-ups and dips as you can without assistance.
3. Absolutely no break until the dips are completed.
Wednesday 010808
Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata SquatsNotes:
1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort.
3. Add the three scores from each effort for a total score for the workout.
4. 60 is a good score
Thursday 010809
Five rounds for time of:
Body weight Bench press; 12 reps
12 Pull-ups
Monday 010806
Three rounds for time:
Body weight Deadlift, 15 reps
Row 500 meters
Tuesday 010807
Three rounds for time of:
3 Muscle-ups
50 sit-upsNotes:
1. Perform any sit-up you want.
2. If you're new to the site and don't know what a muscle-up is,
you can find it in today's link.
3. If you still can't perform the muscle up. Give us twenty-five pull-ups
and twenty-five dips per round.
4. Typically, you'll have the strength for a muscle-up when you can do
twenty pull-ups and dips without a pause.
Saturday 010804
Clean and Jerk, 21-15-12-9-6-3-1 reps.
Notes:
1. Add weight to each set. Rest two minutes between sets.
2. Total loads for all 7 sets.
3. No rest on ground during sets. Touch and go at ground.
Friday 010803
Tabata Pull-ups
Tabata Dips
Tabata Pull-ups
Tabata DipsNotes:
1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.
2. Take as much rest between Tabata efforts as needed.
3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s)
for the duration of each 20 second interval.
4. On the second pull-up and second dip efforts it is OK to dismount the bar(s)
before the interval concludes (ahead of the 10 second rest).
Tuesday 010731
Three rounds for time of:
Box Jump, 50 reps
Sumo Deadlift High-pull, 15 reps, .
Rest two minutes.Notes
1. Use max load on deadlift
2. Come to full extension on box before jumping or stepping down
3. Use 30" box if able
Wednesday 010801
30 Strict Push-ups
15 Back Extensions
25 Push-ups feet elevated 1 foot from floor.
12 Back Extensions
20 Push-ups feet raised 2 feet from floor
9 Back Extensions
15 Push-ups feet raised 3 feet from floor
6 Back Extensions
10 Push-ups feet raised 4 feet from floorNotes:
1. Strict push-ups allow for no sag in the body.
2. Don't swing the Glute-ham raise. Move slowly and deliberately.
Thursday 010802
For time:
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 repsNotes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.