Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 011016
50 Sit ups
15 Thrusters
20 Pull ups
12 Thrusters
15 Pull ups
9 Thrusters
10 Pull ups
50 Sit upsNotes:
1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo (where have you been?).
3. Nice.
Tuesday 240604
Every minute on the minute for 5 minutes complete:
5 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
3 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
1 clean and jerk
- Increase load each minute as you are able.
Post heaviest loads for each EMOM to comments.
Scaling:
Today’s effort is meant to challenge your barbell cycling with a heavier load. Increase the load across as many sets as possible, building to your heaviest sets of 5, 3, and 1. The sets of 5 and 3 are meant to be unbroken (touch and go). You will be limited in load based on your technical competence with the clean and jerk. Start light, dial in technique, and increase load as you develop quality movement patterns. Use the remaining time in each minute to rest and/or add load to the barbell.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Clean and Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.
Wednesday 021225
For time:
50 Sit-ups
15 Thruster
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thurster
10 Pull-ups
50 Sit-ups
Notes:
Increase load with each set of Thrusters. This is a fifteen minute workout. A "Thruster" is a deep front squat/push-press combo
Saturday 240127
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.
The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.
Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 55 lb
♂ 75 lb
Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 35 lb
♂ 45 lb
Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach
Find a gym near you:
View the CrossFit map
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Friday 240517
Every minute on the minute for as long as possible:
3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots
♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.
Post final minute completed successfully to comments.
Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.
Intermediate option:
Every minute on the minute for as long as possible:
3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots
♀ 10-lb ball to a 9-foot target
♂ 14-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.
Beginner option:
Every minute on the minute for as long as possible:
3 burpees
5 ring rows
7 wall-ball shots
♀ 6-lb ball to a 9-foot target
♂ 10-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 10-minute mark.
Resources:
The Burpee
The Chest-to-bar Pull-up
The Wall-Ball Shot
The Kipping Pull-up
The Ring Row
Find a gym near you:
View the CrossFit map
Semifinals Are Back!
The live CrossFit Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Semifinals"
Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.