Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Thursday 010517
Squat, 10" box, with weight 20-10-5-3-1
Three rounds each for time of:
Three minute stand on bike at 70 rpm
Twice up the rope (rope climb)
Twenty sit-ups
Fifteen back extensions
Friday 010518
Bench press 10-8-6-4-2 reps.
Total weight for all five sets and submit with body weight.
Rest as needed before,How many passes of this circuit can you make in 20 minutes?
Count each element (Box jump, Muscle-up, Leg raise) as a single point,
so that, for instance, four complete circuits and once more 20 box jumps
and one more muscle-up would be 14 points. If you still can't do the
muscle-up substitute twenty assisted pull-up and dips.Box Jump 20" X 20 jumps
Muscle-up
Hanging leg raise, toes to bar X10
Saturday 010512
Five rounds for time of:
25 Squats
10 Pull-ups
10 DipsSubmit time and level of assistance for pull-ups and dips.
If assisted, keep assistance at same level throughout workout.
Total time and assistance amount is excellent indicator of your overall fitness.
Rush through!
Monday 010514
Five sets of Dips. Total the five sets. Then...
Three rotations for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20" box jump, 15 reps
Tuesday 010515
5 Sets of pull-ups. Fast-slow-fast-slow-fast.
The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.
This is, of course, high rep and low rep, alternating.The following circuit contains three elements and is a powerful whole body workout.
Each element is 45 seconds with a fifteen second rotation
(not one second more or you start over).Make five rotations. That's exactly fifteen minutes.
If you don't know the elements you haven't been paying attention.
(It's partly our fault; we're working on a page of descriptions and illustrations.)Email us for details if you can't find them off of the archived routines and links.
"Wall Ball"
Hollow Rock
Romanian Deadlift/Upright Row combo movement
Monday 010507
Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.Five supersets of back extension and sit-ups.
Make each exercise slow and tough.
Add weight to back extension if ready. Go SLOWLY!Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.The muscle snatch is a snatch without the dive under the bar.
The idea is to deadlift and as you pass the knees, rapidly explode
the hip and follow through with an explosive pull straight through
to locked out overhead. This snatch is a regular support exercise
from the Olympic lifting repertoire. It places a heavy emphasis on
the upper body compared to the Snatch.
Tuesday 010508
Time five muscle-ups and 50 box jumps on 20" plyo box.
Stretch/rest 20 minutes.
Time five muscle-ups and 50 box jumps on 20" plyo box.
We're interested in both times and decay rate from first to second effort.
If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.
If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)
If you mix muscle-ups and pull-ups/dips report numbers of each with time.
Wednesday 010509
Warm-up with about ten minutes of EASY rowing. Then...
Row a 1K for time. Submit time.
Squat (10" box sqaut) 5-3-1 reps, submit total weight for all three sets
Thursday 010510
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.
Use your judgement on the reps. Great athletes will make each set a challenge and
execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
Friday 010511
Three rounds for time of:
Row 500 meters
Back extension/sit-up, high rep
Deadlift 5 reps
Rest