Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
For Time
25 Sumo Deadlift High-Pulls (95/65 lb)
25 meter Overhead Lunges (35/25 lb)
25 Pull-Ups
25 Box Jumps (24/20 in)
25 GHD Sit-Ups
25 Kettlebell Swings (24/16 kg)
25 Toes-to-Bars
25 Weighted Dumbbell Burpees (20/10 lb)
Thursday 050519
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Saturday 060513
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Sunday 100404
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Wednesday 240508
Guest Programmer – Rob Lawson
April 30-May 12, 2024
For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters
♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
Post time to comments.
Scaling:
In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.
This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.
The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!
The goal is to be done around the 20-minute mark.
Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters
♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
Beginner option:
For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters
♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box
Resources:
The Dumbbell Push Press
The Dumbbell Front Squat
The Dumbbell Thruster
The Box Jump
The GHD Sit-up
Learn More About Guest Programming
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.
Level Up Your CrossFit Skills
CrossFit courses and certifications are perfect for athletes and trainers seeking to improve their health and fitness through
effective training and nutritional strategies.
Get Started →