Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 140924
3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell
Monday 231218
5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.
Intermediate option:
5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.
Wednesday 231129
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post reps to comments.
Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.
Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
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
Saturday 240106
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.
Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees
♀ 35 lb
♂ 45 lb
Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.