Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 030806
Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.
Pull-ups“Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
Saturday 231007
Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 190607.
Scaling:
This variation of the classic workout, Nicole, calls for strict pull-ups. If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. If you do not yet have strict pull-ups, one option is to use a band and perform banded strict pull-ups.
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups + kipping
*If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups.
Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps banded strict pull-ups
Monday 030519
Shoulder press 65 pounds 90 seconds for reps.
Tabata Squats – “bottom to bottom”
Shoulder press 65 pounds 90 seconds for reps.
“Bottom to bottom” squats start at the bottom and end at the bottom with but an instantaneous stop at the top. Rest is at the bottom!
Shoulder press as many of the reps as possible and then push-press the remaining. Return the score as S/P, “S” being the number of reps shoulder pressed and “P” being the number of reps push-pressed.
Wednesday 041117
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!