Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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!!
Wednesday 010711
Row 1000 meters
Rest 4 minutes
Tabata Dumbell ThrustersWho can row a 3:30 1,000 meters and Tabata Thruster
50% of their bodyweight no fewer than 10 reps in each interval?
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
Friday 010706
Run 400 meters
15 Knees to Elbows
Squat 15 Rep max weight, 15 reps, off 10" box
15 Knees to Elbows
Squat 10 Rep max weight, 10 reps, off 10" box
15 Knees to Elbows
Squat 5 Rep max weight, 5 reps, off 10" box
Run 400 meters, repeat starting run time
Saturday 010707
Powerclean 15 reps
Tabata Squat
Powerclean 15 reps
Tabata SquatWhat is the minimum number of squats in any twenty second interval?
What percentage of your weight did you powerclean?
How long did the workout take?
Monday 010709
Powerclean, 15 reps
Tabata Squat
Powerclean, 15 reps
Tabata SquatWhat is the minimum number of squats in any twenty second interval?
What percentage of your weight did you powerclean?
How long did the workout take?
Monday 010702
This is the CrossFit Challenge done as a circuit rather than prioritized.
We refer to this as the "Vertical Tabata Challenge."Perform each of the
following for only twenty seconds. Rest for ten seconds while quickly
transitioning to next movement.Rest for 1 minute after each round and
repeat seven times for a total of eight rounds. Total your weakest output
from each exercise from all eight rounds. This time your rowing score is in calories.Row
Squat
Pull-up
Push-up
Sit-up
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.