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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

No Equipment (Home Wods)

Wednesday 020515

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50 Sit-ups. Sprint 2 miles on Bike. 30 Handstand Push-ups. Sprint 2 miles on Bike. 50 Sit-ups. Rest as needed between efforts. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great. … [Read more...] about Wednesday 020515

Thursday 020307

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Sit up 30-25-20,reps Tabata Squats Sit up 30-25-20, reps Notes: 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, … [Read more...] about Thursday 020307

Wednesday 020130

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Row 2000 meters Rest for 2000 meter time. Row 1000 meters Rest for 1000 meter time. Row 500 meters OR Run 800 meters Rest for 800 meters time. Run 400 meters. Rest for 400 meters time. Run 200 meters. … [Read more...] about Wednesday 020130

Tuesday 011030

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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 … [Read more...] about Tuesday 011030

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