Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 010502
Deadlift 5-4-3-2-1 reps (total weight)
Rest 5 minutes
Box jump (20" box) 50 reps in 2 minutes (record time)
Rest 5 minutes
Row 1000 meters (record time)Submit deadlift total weight, 50 jump time, and 1K row time.
Thursday 010503
Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.This is a hard workout. Try to complete it in less than 40 minutes
Saturday 010505
Back extension 15-15-15 slow and pretty. Snake or wave up.
Dumbbell "thruster" from 10" box 20-15-10 max weight each set.
No "rocking up" or "plunking down"
1000 meter row.(Thruster is a front-squat/push-press combo movement.)
Saturday 010428
Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
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.
Monday 010430
For time:
Jump rope "Double under"; 90 seconds
8 Clean and Jerks; 1/2 body weight
6 Clean and Jerks; 3/4 body weight
4 Clean and Jerks; body weight
(no resting weight on ground)
Jump rope "Double under"; 90 seconds
Tuesday 010501
Three rounds of:
25 Sit-ups
12 Back extension/glute-ham raises
Then,
Three rounds of:
Max set of pull-ups
Max set of push-ups
Walking lunge twenty steps each right and left leg
Thursday 010426
Swim 400 meters three times
Handstand & Pull-up, do as many pull-ups as the number of minutes
it takes you to do twenty handstand push-ups
Deadlift 5 sets all at three reps
Bike 20 sec's on 10 sec's off 8 times
Friday 010427
Jump-rope, 1 minute double under/1 minute rest 5 times
Muscle-up & Dip: do five muscle-ups with ten dips after each muscle-up
Snatch two sets, 15 and 12 reps
Swim 100 meters 4 times
Saturday 010421
Max set of pull-ups
Run 800 meters
Max set of pull-ups
Run 400 meters
Max set of pull-ups
Run 200 metersReport entire time for workout and total for pull-ups.