Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 010925
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
Get it?
Continue this sequence as far as you can for exactly 30 minutes.Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
Wednesday 010926
Run 400 meters
Deadlift, 5-5-5 reps
Run 400 meters
Deadlift, 4-4-4 reps
Run 400 meters
Deadlift, 3-3-3 rep.
Run 400 meters
Deadlift, 2-2-2 reps
Run 400 meters
Deadlift, 1-1-1 repsNotes:
1. Don't hurry through this. Rest as needed to max output.
2. Max loads on lifts.
3. Run hard on sprints.
Wednesday 010919
500 meter Row
20 Clean and Jerk
500 meter Row
20 Clean and JerkNotes:
1. Time entire effort.
2. Use same load as Monday for C&J, not to exceed 100% bodyweight.
3. If you complete workout in less than 10 minutes, increase load by 30% and go again.
Thursday 010920
15 Back Extension
1 Rope Climb
20 Push ups
1 Rope Climb
25 Sit ups
1 Rope ClimbNotes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.
Friday 010921
For time:
20 Clean and Jerk
1000 meter Row
20 Clean and JerkNotes:
1. Use the same load as you did on Monday and Wednesday, not to exceed bodyweight.
2. If you complete this in less than ten minutes you don't have enough weight on the bar.
Saturday 010915
15-12-9-6-3 reps of the couplet:
Deadlift
One arm barbell press, each arm
Friday 010914
Five rounds for time of:
20 inch Box jump, 25 reps
15 Hang cleansNotes:
1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"?
2. No resting until finished.
Monday 010917
For time:
1000 meter Row
20 Clean and Jerk
1000 meter RowNotes:
1. Load for Clean and Jerk is not to exceed 100% of bodyweight.
2. Time entire effort.
3. Use push-jerk, not split-jerk.
4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy.
5. Heads-up! Wednesday and Friday will play on today's theme.
Tuesday 010918
Seven rounds for time of:
From a push-up position, lower your hand placement about a foot.
Press to a handstand while a friend deadlifts your ankles and presses
to overhead as you press to the handstand.
Ten Pull-ups
25 Sit up on Glute-Ham developer.
Saturday 010908
Two rounds of:
Run 800 meters.
25 Hip Extensions (Back extensions) on Glute-Ham Developer.
30 Hip Flexions (Sit-ups) on Glute-Ham Developer.
1-Arm Barbell Press 20 reps left and right arm.
Powerclean 1/2 bodyweight 20 reps.Notes:
1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso.
Do not lean back. Suggest empty bar for first timers.
2. Rest five minutes between rounds.
3. Ten minutes is a good time for each round.