Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020311
Ten rounds of the couplet:
10 Kettlebell swings
5 Pull upCan you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)
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.
Friday 210709
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 24 kg ♂ 32 kg
Post time to comments.
Compare to 201120.
Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.
Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 16 kg ♂ 24 kg
Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings
♀ 8 kg ♂ 12 kg
Friday 230602
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 24 kg ♂ 32 kg
Post time to comments.
Compare to 210709.
Scaling:
The kettlebell weight is meant to be challenging, particularly after running hard. Reduce the load if you cannot maintain sound mechanics.
Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 16 kg ♂ 24 kg
Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings
♀ 8 kg ♂ 12 kg
Monday 011029
Push Jerk, 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope Climb
10 Push Jerk; 60% 1 RM load
Rest
Rope Climb 3 times up without stopping
Rope Climb 2 times up without stopping
Rope Climb "once-up"
Notes:
1. Watch for the theme this week
2. Rush through the circuit but SLOW DOWN on
Push-Jerk start and Rope Climb finish.
3. For circuit maximize rounds within ten minutes