Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020515
50 Sit-ups.
Rest as needed between efforts. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.
Sprint 2 miles on Bike.
30 Handstand Push-ups.
Sprint 2 miles on Bike.
50 Sit-ups.
Wednesday 020417
For time:
500 meter Row
50 Dips
500 meter Row
50 Dips
500 meter RowNotes:
1. Use assistance if absolutely necessary.
2. For most the dips will require multiple sets
Saturday 020420
Tabata squats holding 35 pound plate.
Rest 10 minutes.
Tabata squats without plate.
Saturday 020413
Five rounds of:
30 Sit ups
30 Back extensionsNotes:
1. No pace requirement
Thursday 020307
Sit up 30-25-20,reps
Tabata Squats
Sit up 30-25-20, repsNotes:
1. It's time for a good number of our athletes to complete 20 squats
(full range - of course - the only one's we count)
in each of eight twenty second intervals.
2. Rest as desired between Sit-ups and Tabata Squats."Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg GlassmanHere's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q=tabata+interval
Wednesday 020130
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 metersOR
Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.
Wednesday 020116
Complete as many rounds in 20 minutes as you can of:
Tabata Squats
50 Sit ups
Tuesday 011030
Good Mornings, 5-5-3-3-1-1 reps
Rest as needed.
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good Mornings at moderate load.
Rest as needed.
Stay on bars for two minutes and complete as many dips as you can.
Don't come down for two minutes.
Repeat at 90 seconds.
Repeat at 60 seconds.Notes:
1. The idea is to not hurry through the opening Good Mornings and
the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple
Saturday 011020
Seven rounds for time of:
400 meter sprint
400 meter walk