Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010609
Four rounds for time of:
2 Rope Climb
20 pound Wall-ball, 25 shots,
two feet above reach, FROM DEEP SQUAT EACH REP!!
15 Muscle Snatch, catch overhead at full hip extention,
not in squat, 15 reps @ 1/2 body weight
20 inch Box Jump, 20 reps
Monday 010604
250 meter Row
21 Powerclean; 1/3, 1/2, or 1/1 body weight
250 meter Row
5 Muscle-up
250 meter Row
Pull-ups, max set
250 meter Row
Tuesday 010605
Run 1 mile
5 rounds for time of:
15 Back Extensions
15 Knees to Elbows
50 Thrusters from 10" box with dumbbells.Don't stop or pause; pump them out. Go as heavy as you can!
Wednesday 010606
Bench-press 5-3-1 reps, heroic efforts!
Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight
Push-press 5-3-1 reps, heroic efforts!
Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick.
Thursday 010531
Run 400 meters
Three to Five rounds of:
5 Muscle-up, 5 reps
12 Glute-ham raiseSkip rope 5 minutes try not to stop
Friday 010601
Row 1000 meters @ a 2:00/500 meter pace or greater
Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps
Row 500 meters @ a 1:45/500 meter pace or greater
Powerclean (from ground) same load as Sumo dead/highs X 21 reps
Row 250 meters @ a 1:30/500 meter pace or greater
Front Squat, same load as Sumo dead/highs on 10" box X 21 repsYeah! Oh, you're welcome.
Saturday 010602
Three rounds for time:
Dips, max reps
Walking Lunge, 20 Steps
Push-press, max reps @ 1/3 bodyweight
Walking Lunge, 20 Steps
Handstand Push-ups, max reps
Walking Lunge, 20 Steps
Tuesday 010529
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Wednesday 010530
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Monday 010528
Jump 50 times on 20" box for time
Hang from bar and raise toes to bar SLOWLY 20 reps
Dumbbell thruster 15 reps off 10" box
Bench Press 15 reps
Bench Press 15 reps
Dumbbell thruster 15 reps off 10" box
Hang from bar and raise toes to bar SLOWLY 20 reps
Jump 50 times on 20" box for time