Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190114
5 rounds for time of:
1 minute of L-sit holds
15 controlled, no-momentum back extensions
Wednesday 181226
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lungesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
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Post reps for each exercise completed to comments.Related content:
• Tabata Interval Training
• Scaling the Pistol
Monday 181224
4 rounds for time of:
Run 400 meters
50 squatsScroll for scaling options.
Post time to comments.Compare to 171225.
Related content:
• The Air Squat
• Squat Therapy
Sunday 181202
For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 metersScroll for scaling options.
Post time to comments.Compare to 120416.
Related content:
• The Strict Handstand Push-Up
• The Kipping Handstand Push-Up
• The Pistol
Friday 181123
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutesScroll for scaling options.
Post time for each interval to comments.Compare to 161125.
Related content:
• Running Workshop: Warm Up
Saturday 181124
7 rounds for time of:
10 burpees
20 sit-upsFor the burpees, jump and touch a target that is at least 6 inches above your max reach.
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Post time to comments.Related content:
• The Burpee
• The Sit-Up
Thursday 181122
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squatsScroll for scaling options.
Post rounds completed to comments.Compare to 131128.
Related content:
• The Push-Up
• The Air Squat
Bert
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Saturday 181013
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
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Post time to comments.Compare to 140712.
Related:
• Read: How Long Can You Handstand It?
• Handstand Walk Progression
Tuesday 180925
Run 5,000 meters
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Post time to comments.Compare to 180502.
Related:
Pose-Running Drills: Lean and Pull