Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190114
5 rounds for time of:
1 minute of L-sit holds
15 controlled, no-momentum back extensions
Friday 181214
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-undersMen: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 170115.
Related content:
• WOD 120111 Demo with CFNE Filthy Fifty
Monday 181022
Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-upsScroll for scaling options.
Post rounds completed to comments.Related:
• The GHD Hip Extension
• The GHD Sit-Up
Tuesday 180828
2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squatsScroll for scaling options.
Post time to comments.Related:
• The GHD Sit-Up
• Establishing Capacity in the Hip Extension
• The Pistol
Tuesday 180717
7 rounds of:
15 hip-back extensions
3 strict muscle-upsScroll for scaling options.
Compare to 140515.
Related:
• CrossFit WOD 180717 Tips With Rory McKernan
• The GHD Hip & Back Extension
• The Strict Muscle-Up
Monday 180312
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squatsScroll for scaling options.
Monday 180219
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walkScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180219 Tips With Rory McKernan
• The GHD Sit-Up
• The GHD Hip Extension
• Handstand Walk Progression With Austin Malleolo
Monday 171127
3 rounds for time of:
100-ft. walking lunge
50 squats
50 hip extensions
Thursday 171012
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Saturday 170916
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent