Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Saturday 010714
Three rounds for time of:
1/4 bodyweight Walking Lunge, 20 steps
"L" Rope Climb
Rest 60 seconds.Notes:
Start lunging 20 steps from rope. Lunge to rope and immediately sit and climb.
Monday 010716
Back Squat, Tabata Intervals, 10" Box
Dips, max set
Back Squat, total from Tabata effort, 10" Box, single set
Dips, max setNotes:
1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals.
2.On the second set of Squats perform in a single set the total (96, hopefully)
performed in all eight Tabata Intervals.
3. Rest no more than two minutes after both Squat efforts.
4. Anyone ready for "L" Dips? Whose got 30?
Tuesday 010717
Four rounds for time of:
Row 500 meters
12 "L" Pull-ups (good onesCan you complete all 4 rounds in ten minutes or less? OK, how long
Wednesday 010718
Run 800 meters
Deadlift 15-12-9-6-3-1 reps, max load @ each set
Run 800 metersNote:
1. Rest only one minute between first 400 meters and Deadlift.
2. Rest one minute between sets.
3. Start second 400 meters one minute after last Deadlift set.
4. Max efforts on runs and lifts!
5. Submit run times, lift loads, and body weight.
Tuesday 010710
Complete as many rounds in 20 minutes as you can of:
400 meter Run
10 L pull-upsCan you run a 1:30 400-meters then perform 10 L pull-ups
ten times in twenty minutes?
If you can you are CrossFit!!
Wednesday 010711
Row 1000 meters
Rest 4 minutes
Tabata Dumbell ThrustersWho can row a 3:30 1,000 meters and Tabata Thruster
50% of their bodyweight no fewer than 10 reps in each interval?
Thursday 010712
Three rounds for time of:
15 Knees to Elbows
5 Muscle-ups
15 Knees to ElbowsIf you can't muscle-up substitute 25 pull-ups and 25 dips at each round,
and.... get themuscle-up soon. Power through this workout, but don't
cheat the movements.
Friday 010713
Three rounds for time of:
20 inch Box Jump, 25 reps, in sixty seconds
Powerclean, 15 reps
Rest 1 minuteNo rest during jumps or powercleans.
Each round is about three minutes including rests.
Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean
Friday 010706
Run 400 meters
15 Knees to Elbows
Squat 15 Rep max weight, 15 reps, off 10" box
15 Knees to Elbows
Squat 10 Rep max weight, 10 reps, off 10" box
15 Knees to Elbows
Squat 5 Rep max weight, 5 reps, off 10" box
Run 400 meters, repeat starting run time
Saturday 010707
Powerclean 15 reps
Tabata Squat
Powerclean 15 reps
Tabata SquatWhat is the minimum number of squats in any twenty second interval?
What percentage of your weight did you powerclean?
How long did the workout take?