Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 180319
Hansen
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-upsMen: 2-pood kettlebell
Women: 1.5-pood kettlebellScroll for scaling options.
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
Post time to comments.
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.
Saturday 230325
5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows
♀ 1.5-pood KB ♂ 2-pood KB
Post time to comments.
Compare to 201207.
Scaling:
Select a load for the kettlebell that allows you to perform the first round of swings in two sets or less. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement, and consider using AbMat sit-ups in the workout.
Intermediate Option:
4 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows
♀ 1.5-pood KB ♂ 2-pood KB
Beginner Option:
3 rounds for time of:
20 kettlebell swings
20 sit-ups
20 hip extensions
20 hanging knee raises
♀ 12-kg KB ♂ 16-kg KB
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
Post time to comments.
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