Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 010614
Three rounds for time of:
20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers
meet above hips joint. No trunk flexion).
Monday 010611
Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause.
20 pound Wall-ball, 25 shots
10 Pull-upsContinuous rotation of these two for five rotations. No rest, no pause.
Glute-ham raise 10 reps
Hang from bar raise knees to elbows 10 reps.Note:
The "Wall-ball" drill is performed from a deep squat EACH rep.
The ball is shot overhead two feet above reach.
Thursday 010607
Set up weights ahead of time and plow through this workout with no resting or stalling.
Bike hard and fast for five minutes
Clean and Jerk 1/2 body weight 15 reps
Deadlift bodyweight for max reps
Clean and Jerk 1/2 body weight 15 reps
Squat body weight for max reps
Clean and Jerk 1/2 body weight 15 repsNice!
Friday 010608
For Time:
Jump Rope "Double Unders"; 2 minutes
10 Handstand push-ups
Jump Rope "Double Unders"; 2 minutes
Sumo Deadlift High Pull @ no less than for 1/2 your body weight for:
12-10-8-6-4 reps. Use same load for each set.
Jump Rope "Double Unders"; 2 minutes
50 Dips, as many sets as required. If able use rings.
Jump Rope "Double Unders"; 2 minutesCan you do this in twenty minutes?
Saturday 010609
Four rounds for time of:
2 Rope Climb
20 pound Wall-ball, 25 shots,
two feet above reach, FROM DEEP SQUAT EACH REP!!
15 Muscle Snatch, catch overhead at full hip extention,
not in squat, 15 reps @ 1/2 body weight
20 inch Box Jump, 20 reps
Monday 010604
250 meter Row
21 Powerclean; 1/3, 1/2, or 1/1 body weight
250 meter Row
5 Muscle-up
250 meter Row
Pull-ups, max set
250 meter Row
Tuesday 010605
Run 1 mile
5 rounds for time of:
15 Back Extensions
15 Knees to Elbows
50 Thrusters from 10" box with dumbbells.Don't stop or pause; pump them out. Go as heavy as you can!
Wednesday 010606
Bench-press 5-3-1 reps, heroic efforts!
Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight
Push-press 5-3-1 reps, heroic efforts!
Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick.
Thursday 010531
Run 400 meters
Three to Five rounds of:
5 Muscle-up, 5 reps
12 Glute-ham raiseSkip rope 5 minutes try not to stop
Friday 010601
Row 1000 meters @ a 2:00/500 meter pace or greater
Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps
Row 500 meters @ a 1:45/500 meter pace or greater
Powerclean (from ground) same load as Sumo dead/highs X 21 reps
Row 250 meters @ a 1:30/500 meter pace or greater
Front Squat, same load as Sumo dead/highs on 10" box X 21 repsYeah! Oh, you're welcome.