Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
15 Burpees
30/24 calorie Row
Saturday 240120
For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks
♀ 95/125/155 lb
♂ 135/185/225 lb
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Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.
Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks
♀ 65/75/95 lb
♂ 95/115/135 lb
Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks
♀ 35/35/55 lb
♂ 45/45/65 lb
Resources:
Rowing Technique Tips
The Push Jerk
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Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.
Wednesday 230920
2023 Games test: “Intervals"”
For time:
21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Beginner option:
For time:
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
Rest 2 minutes
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
Four 3-minute AMRAPs in 21 minutes
AMRAP in 3 minutes
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row
Mayhem Daily Wod - 21126
AMRAP 5 Minutes (0:00-5:00)
12/9 Calorie Assault Bike
10 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
12/9 Calorie Assault Bike
5 Burpee Pull Ups
-1 min rest--
AMRAP 5 Minutes (12:00-17:00)
12/9 Calorie Assault Bike
10 Toes to Bar
5 Bar Muscle Ups
*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at