Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010526
Five sets of Dips. Total the five sets. Then...
Three rounds for time of:
10 Snatches, 1/3 body weight
10 Powercleans ,1/3 body weight
20 inch Box jump, 15 reps
Wednesday 010523
Push press 21-18-15 reps,
rest as needed before,Complete as many rounds in 15 minutes as you can of:
Two handstand push-ups.
Jump rope "Double-Unders"; 1 minute
Run 400 metersNotes:
1. If you can't do a handstand push-up, struggle for
thirty seconds and hold handstand for 60 seconds
each pass
2. If your technique sucks just jump furiously
for one minute
Thursday 010524
Deadlift 3-2-1-2-3 reps
Rest as needed before,Complete as many rounds in 15 minutes as you can of:
500 meter row
15 Knees to Elbows
20 Squat swith 20 lb. medicine ball to 10" box
Friday 010525
Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight
Rest as needed before,Complete as many rounds in 10 minutes as you can of::
25 Push-ups
7 Pull-ups
7 Glute-ham raise
Saturday 010519
Powerclean 3X10-10-10 (Three sets of 10 reps).
Rest as needed before...Complete as many rounds in 20 minutes as you can of:
Rope climb
15 Sit-ups
10 Thrusters off 10" box with dumbbells totaling 30% of your weight
15 Back extensionsGive one point for each exercise completed.
Monday 010521
Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds.
All throws two feet above reach!
Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And....
Rest only as long as last effort....
30seconds on, 30 seconds off, 60 seconds on, 60 seconds off,
90 seconds on, 90 seconds off, 120 seconds on, done.
Total exercise 8 minutes. 20 lb medicine ball, and full squat for each throw.Submit total throws for all efforts and bodyweight.
Roll through this circuit as many times as you can in 20 minutes.
Each station is one point. Submit number.
Rope climb, 2 trips
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 repsIf you can't rope climb, do 15 pull-up, or twenty five assisted at minimal assistance.
Tuesday 010522
Bike two minutes all out, three times with five minute break between efforts.
Record and submit distance for each effort.
How many rotations can you do within 15 minutes? One point each station.
Back extension 15 reps with 25 lb. plate
Muscle-up
Deadlift/High-pull X 10 reps 50% body weightIf you can't do a muscle-up, do 15 pull-ups and 15 dips instead.
Wednesday 010516
2000 meter row.
Establish PR (personal record) if able.Three rounds for time of:
20 Powerclean
20 Walking Lunges
20Push-ups
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