Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 140516
50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings
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
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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
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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
Friday 240405
For time:
40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run
Post time to comments.
Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.
Intermediate option:
For time:
20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run
Beginner option:
For time:
20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run
Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw
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Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom