Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 121126
Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms
Friday 210521
PairUP ThrowDOWN
For time, with a partner:
30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run
Rest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run
Time cap: 35 minutes
♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters
Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.
Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Sunday 210919
For time:
800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots
♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target
Post time to comments.
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.
Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots
♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target
Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots
♀ 10-lb. Ball
♂ 16-lb. ball
Tuesday 230307
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft
Post time to comments.
Compare to 181206.
Scaling:
Aim to complete this couplet in about 20 minutes or less. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower.
Intermediate Option:
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
♀ 10-lb ball to 9 ft
♂ 14-lb ball to 10 ft
Beginner Option:
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots
♀ 6-lb ball
♂ 10-lb ball
Monday 031201
For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang
Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.