Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 160301
9-15-21 reps for time of:
Row for calories
115-lb. power snatches
Tuesday 240618
5 rounds for total calories:
On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.
♀ 95 lb
♂ 135 lb
Post total calories to comments.
Scaling:
Today’s workout leaves the difficulty up to you. The intention is to sprint through the first two movements and have at least 40 seconds on the rower to accumulate calories. The load of the barbell should be on the lighter side of moderate and allow you to perform 3-5+ touch-and-go reps. Fast singles might be the way to go for some. When in doubt, go lighter and move faster. Once you are done with the snatches, get right into the burpees and try not to stop. Can anyone hold 20 calories or more on the rower? Less-experienced athletes should reduce the load of the barbell and number of burpees to give themselves enough time on the rower. Time to go visit the pain cave.
Intermediate option:
5 rounds for total calories:
On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.
♀ 65 lb
♂ 95 lb
Beginner option:
4 rounds for total calories:
On a 2-minute clock:
7 power snatches
7 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.
♀ 35 lb
♂ 45 lb
Resources:
The Power Snatch
The Burpee
Rowing
CAP Demo: Lateral Burpee Over Bar
Find a gym near you:
View the CrossFit map
Featured photo:
Lateral burpees over a barbell at the 2022 CrossFit Games Mock Affiliate.
Saturday 240323
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 50-lb dumbbell
♂ 75-lb dumbbell
Post calories to comments.
Scaling:
Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!
Intermediate option:
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Beginner option:
Complete as many calories as possible in 10 minutes of:
50 alternating hang dumbbell snatches
50 alternating walking lunges
Max calories on the rower
♀ 15-lb dumbbell
♂ 20-lb dumbbell
Resources:
The Dumbbell Power Snatch
The Walking Lunge
Rowing
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.
Tuesday 220503
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 25-lb TGU ♂ 50-lb TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
Post time to comments.
Compare to 201119.
Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.
Friday 230303
Open Test 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)
Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.
View full 23.3 Class Plan
Visit the CrossFit Games website for all versions of the workout.
Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)
Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)