Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 010911
Ten rounds for time of:
No cheating, super-clean technique.
5 Pull-ups
5 Push-ups
5 Squats (free-squat or "air squat")
5 Sit-ups (on Roman Chair/Glute-Ham Developer)
5 Back Extensions
Wednesday 010912
For time:
1000 meter Row
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
1000 meter RowNotes:
1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach.
2. Do sit-ups on Roman-Chair or Back Extension Apparatus.
3. Let us know if you can finish this in twenty minutes or less.
Thursday 010913
30 Walking Lunges; 1/2 your bodyweight
10 Muscle ups
30 Walking Lunges; 1/2 your bodyweight
10 Muscle upsNotes:
1. Make lunge steps as long as you possibly can. Trailing knee must "kiss" the ground on each step.
2. Have someone hold your feet and assist minimally for the muscle-up.
3. If you don't have rings you are missing out on an incomparable tool.
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.
Wednesday 010905
Deadlift, 20-18-16-14-12-10 reps
Notes:
1. Use the same load for each set.
2. Rest 30 seconds between sets.
3. Focus on keeping the stomach "sucked in" throughout the movement.
4. Be brave, and go as heavy as the rep scheme will allow.
Thursday 010906
Seven rounds:.
Incline dumbbell bench press, 5 reps, immediately,
Rope climb, once up.Notes:
1. Max load on bench press at each pass.
2. Climb the rope without using your legs on the rope. If you can, it's time to do it right.
3. Take as much time between rounds as required to max bench load.
Friday 010907
Row 5 minutes, record meters
Row 5 intervals of 1 minute on/1 minute off, record total meters
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Row 20 intervals 15 seconds on/15 seconds off, record total metersNotes:
1. Rest 5 minutes between intervals
2. Use the "m" button to recall meters for each interval
3. Go all out.
4. Compare results of each effort.
Friday 010831
Complete asy many reps in 20 minutes as you can of:
Rope Climb
Bench Press; body weightNote:
How many reps of bench press and how many trips up the rope can you get?
Saturday 010901
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch JumpsNotes:
Suspend a small object 12 inches above your reach.
Now jump up and touch it per Tabata Interval protocol.
Monday 010903
Three rounds of:
20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight
20 Thrusters
20 Pull-ups
Rest three minutes.Notes:
1. Measure your pace so that “Thrusters” begin directly under your pull-up bar.
2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground.
3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm extension.
4. No crappy pull-ups. Adam's apple to bar at top, arms completely extended at bottom.
5. The twenty pull-ups are consecutive pull-ups. You don't come down from the bar
until they're done. Have someone assist you minimally if assistance is required.