Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 010703
2 rounds of this circuit:
50 20" Box Jumps in 2 minutes
Lunge 2 minutes, record steps
Bike 2 minutes for distance
Squat 2 minutes, record reps
Rest 5 minutes
Thursday 010705
Complete the following in as few sets as possible, yet within thirty minutes.
50 Ring Dips
50 "L" Pull-upsIf you can't do the ring dips or L pull-ups, do regular pull-ups and bar dips.
If you can't do those use a Gravitron or Cybex for assisted pull-ups and dips.
Friday 010629
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow Rock
Hollow Arch
Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift
Rest
Saturday 010630
Four rounds for time of:
Run 400 meters
Powerclean 15 reps
Bench Press 15 reps
Rest 2 minutesNotes:
1. Use as big a load for the bench and powerclean as you can handle.
2. Don't rest in mid round
Wednesday 010627
Clean and Jerk one minute on, one minute off for twenty minutes.
Start with a load that you can C& J 10 reps in one minute without undue strain.Note:
1. Our best male athletes will be able to complete this with 95 pounds,
our females 65 pounds.
2. Tough, beware!
Thursday 010628
Two rounds for time of:
Farmer's walk 100 feet
Rope climb X 2
Back Squat, 10 reps
Row 500 metersNotes:
Our best will,
1. Squat and Farmer's Walk at your bodyweight
2. Row a sub 1:30 500-meters if you're able
Saturday 010623
Three rounds for time of:
5 Muscle-ups
400 meter RunNotes:
1. If you can't do a muscle-up substitute ten slow pull-ups
and ten slow dips for each muscle up.
Monday 010625
Three rounds of:
Two minute sprint on stationery bike.
Two minutes of sit-ups.
Two minutes of dips.
Two minutes of rest
Tuesday 010626
1 Jump on plyo box/ 1 clean pull-up
2 Jumps on plyo box/ 2 clean pull-ups
3 Jumps on plyo box/3 clean pull-ups...
n Jumps on plyo box/ n clean pull-upsYou've got 20 minutes to carry this sequence as far as you can.
The pull-ups need not be within a single set to count. Just alternate
between jumping and pull-ups. Complete the needed number of
pull-ups before the next round of jumps. Pick a challenging height
for the box jump. No jumping on pull-ups.
Wednesday 010620
Three rounds for time of:
Jump-rope for two minutes
Pull-ups
Bench-press, body weight
Rest 1 minuteOur best will:
Double under without fouling for two minutes on the jump-rope.
Twenty five pull-ups, then twenty, then fifteen.
Twenty five, then twenty, then fifteen on the bench press.