Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.
Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans
♀ 6-lb. ball ♂ 10-lb. ball
Saturday 240210
For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows
♀ 35 lb
♂ 53 lb
Post time to comments.
Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.
Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises
♀ 18 lb
♂ 26 lb
Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip
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Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.
Thursday 220616
On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Wednesday 240626
Guest Programmer – Christian Harris
June 24-July 7, 2024
For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet
♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target
Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.
Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet
♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target
Beginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs
♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target
Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification
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Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.