Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Cindy, Strict!
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
Saturday 190105
For time:
50 strict pull-ups
100 push-ups
150 squats
Tuesday 190101
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
Monday 181224
4 rounds for time of:
Run 400 meters
50 squatsScroll for scaling options.
Post time to comments.Compare to 171225.
Related content:
• The Air Squat
• Squat Therapy
Thursday 181122
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squatsScroll for scaling options.
Post rounds completed to comments.Compare to 131128.
Related content:
• The Push-Up
• The Air Squat
Bert
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Saturday 181013
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Scroll for scaling options.
Post time to comments.Compare to 140712.
Related:
• Read: How Long Can You Handstand It?
• Handstand Walk Progression
Thursday 180927
10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatchesMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Friday 180921
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.Scroll for scaling options.
Sunday 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascentScroll for scaling options.
Post time to comments.Compare to 120710.
Related:
• Rope-Climbing Techniques
• From the vault: WOD 120710 Demo With Rocklin CrossFit