Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010721
Row 500 meters
Dumbbell walking lunge, 30 steps
Row 1000 meters
Dumbbell walking lunge, 30 steps
Row 2000 meters
Dumbbell walking lunge, 30 stepsNotes:
1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts.
2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness.
3. No resting, none.
Monday 010723
Tabata Squat
Rest 2 minutes.
Push-press 1/3 bodyweight 50 reps.
Rest 2 minutes.
Perform Tabata total from earlier, in one set, in less than 4 minutes.
Rest 2 minutes.
Two minutes push press with 1/3 bodyweight (max reps within two minutes).
Tuesday 010724
Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load 15 reps
Row 500 meters
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.
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
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!!