Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010317
Today's workout is a "gimme." We are doing five sets of bench press.
We are giving the "power-zone" (mid-section) a rest. Know why?Perform your bench press at 5-4-3-2-1 reps. Increase weight at each set.
Take long break between sets. Go for max weight at each lift.Stretch.
Saturday 010310
Today we are swimming. This is a breathing exercise designed to improve
anaerobic performance. We’re taking a bit of a break. Get ready for Monday!!
Swim the entire length of an Olympic Pool underwater.
When able, return surfacing once at about the middle of the pool.
Again, as soon as able cross. This time surfacing only twice, once at
about 1/3 across and again at 2/3 across.
Repeat this pattern 4 times for a total of 5 times or fifteen lengths.
Record your total time to complete the exercise.
Done right, this has much of the feel of drowning. Good luck!Rankings based on total time to completion. Rest after each pass only as long
as needed to complete the next pass. If you should have to surface more than
the pass requires, rest andrepeat the effort.
Monday 010312
Here we go again!!
We're returning to the "CrossFit Challenge":
Apply the "Tabata Interval"
(20 secs of work followed by 10 secs of rest repeated 8 times) to:Rowing
Squatting
Pull-ups
Push-ups
Sit-upsFor the Rowing record the number of meters you complete in each interval.
For the other exercises record the number of reps you complete in each interval.You get a minute break between each exercise.
The lowest numbers from each exercise are added for a total score.
This is an extremely challenging workout. It takes exactly 24 minutes to completion.
Your final score is an excellent measure of your total fitness
Tuesday 010313
Today we're on bikes. Find a climb, close to home, of about 1,000 feet.
Tackle this thing with every once of effort you can muster. This is a 100% effort.
Submit/save the time for posterityThe psychological and metabolic benefits of high intensity hill climbing, i.e., competitively
and for time, are enormous. If you don't like it, good. If you think it's fun it's doing you no good.
Be tough, be aggressive.
Thursday 010308
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.Run 800 meters.
Stretch for ten minutes.Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.Stretch for ten minutes.
Friday 010309
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.
Jump rope, double under for two minutes.These are walking lunges, not the ineffective ones!
Submit time and bench press reps for ranking.
Tuesday 010306
200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!Note: Do as many of the dips as you can without assistance on failure jump to Gravitron
(or like) and complete set with minimal assistance. We are exhausting the pushing function
partially with an eye to making the arm supporting contribution on the bike or stairlcimber
very tough
Wednesday 010307
Row 5k
Wednesday 010228
Swim leisurely for thirty minutes. Make this relaxing. If you're not a strong swimmer
this may be more difficult. In that case, you need the exposure.If you are tempted to do more, either you've been loafing or you're just tuning in.
This is a much-needed break for the athletes in synch with the program.
Thursday 010301
Today we shift back to weightlifting.
Bench Press 5 sets (10,7,5,3,1 reps)
Deadlift 5 sets (10,7,5,3,1 reps)
Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 5 minutes
Run 400 metersWeightlifting exercises and runs must be completed within one hour.
Report your total weight lifted and the three 400-meter times.