Sunday 020721
How many pull-ups can you do in twenty minutes doing three at a time?
Rest 10 minutes.
How many push-ups can you do in twenty minutes doing five at a time?
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 020721
How many pull-ups can you do in twenty minutes doing three at a time?
Rest 10 minutes.
How many push-ups can you do in twenty minutes doing five at a time?
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.
Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!
Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups
Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb
Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps
Run 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleans
Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups
Wednesday 010404
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.
This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.
Sunday 010304
This is an amazingly complete workout in only twenty-four minutes.
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.
If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.
Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.
Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.
Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.
Sunday 010225
1) Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
Repeat 20 times.
3) "Bottom to bottom":
Lower to full squat position (thighs parallel to floor), hold for a full ten
seconds, rise and immediately upon full extension of hip and leg return to
bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow":
Take twenty seconds to reach bottom and twenty seconds to reach top
again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).