Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010602
Three rounds for time:
Dips, max reps
Walking Lunge, 20 Steps
Push-press, max reps @ 1/3 bodyweight
Walking Lunge, 20 Steps
Handstand Push-ups, max reps
Walking Lunge, 20 Steps
Tuesday 010529
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Wednesday 010530
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Saturday 010526
Five sets of Dips. Total the five sets. Then...
Three rounds for time of:
10 Snatches, 1/3 body weight
10 Powercleans ,1/3 body weight
20 inch Box jump, 15 reps
Monday 010528
Jump 50 times on 20" box for time
Hang from bar and raise toes to bar SLOWLY 20 reps
Dumbbell thruster 15 reps off 10" box
Bench Press 15 reps
Bench Press 15 reps
Dumbbell thruster 15 reps off 10" box
Hang from bar and raise toes to bar SLOWLY 20 reps
Jump 50 times on 20" box for time
Wednesday 010523
Push press 21-18-15 reps,
rest as needed before,Complete as many rounds in 15 minutes as you can of:
Two handstand push-ups.
Jump rope "Double-Unders"; 1 minute
Run 400 metersNotes:
1. If you can't do a handstand push-up, struggle for
thirty seconds and hold handstand for 60 seconds
each pass
2. If your technique sucks just jump furiously
for one minute
Thursday 010524
Deadlift 3-2-1-2-3 reps
Rest as needed before,Complete as many rounds in 15 minutes as you can of:
500 meter row
15 Knees to Elbows
20 Squat swith 20 lb. medicine ball to 10" box
Friday 010525
Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight
Rest as needed before,Complete as many rounds in 10 minutes as you can of::
25 Push-ups
7 Pull-ups
7 Glute-ham raise
Monday 010521
Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds.
All throws two feet above reach!
Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And....
Rest only as long as last effort....
30seconds on, 30 seconds off, 60 seconds on, 60 seconds off,
90 seconds on, 90 seconds off, 120 seconds on, done.
Total exercise 8 minutes. 20 lb medicine ball, and full squat for each throw.Submit total throws for all efforts and bodyweight.
Roll through this circuit as many times as you can in 20 minutes.
Each station is one point. Submit number.
Rope climb, 2 trips
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 repsIf you can't rope climb, do 15 pull-up, or twenty five assisted at minimal assistance.
Tuesday 010522
Bike two minutes all out, three times with five minute break between efforts.
Record and submit distance for each effort.
How many rotations can you do within 15 minutes? One point each station.
Back extension 15 reps with 25 lb. plate
Muscle-up
Deadlift/High-pull X 10 reps 50% body weightIf you can't do a muscle-up, do 15 pull-ups and 15 dips instead.