Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 180803
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 repScroll for scaling options.
Post total to comments.Compare to 180103.
Related:
• The CrossFit Total Results Breakdown
• The CrossFit Total
Wednesday 180718
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for timeScroll for scaling options.
Post loads and time in L-sit holds to comments.Compare to 161211.
Related:
• CrossFit WOD 180718 Tips With Rory McKernan
• L-Sit Variations
Monday 180625
Back squat 2-2-2-2-2-2-2-2-2-2 reps
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Post loads to comments.Compare to 131203.
Related:
• CrossFit WOD 180625 Tips With Rory McKernan
• The Back Squat
Wednesday 180516
Back squat 5-5-5-5-5 reps
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Post loads to comments.Compare to 170609.
Related:
• CrossFit WOD 180516 Tips With Rory McKernan
Otis
Otis
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
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Post rounds completed to comments.
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 180305
Back squat 1-1-1-1-1-1-1 reps
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Thursday 180201
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squatsScroll for scaling options.
Post rounds completed to comments.Compare to 091122.
Related:
• CrossFit WOD 180201 Tips With Rory McKernan
• The Burpee
• The Back Squat
Friday 180126
Back squat 3-3-3-3-3 reps
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Post loads to comments.
Compare to 170817.Related:
• CrossFit WOD 180126 Tips With Rory McKernan
• The Back Squat
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 repScroll for scaling options.
Post total to comments.
Compare to 170104.Related:
• CrossFit WOD 180103 Tips With Rory McKernan
• The Back Squat, The Shoulder Press, The Deadlift
• The CrossFit Total
• CrossFit Total With Cary Hair - WOD 120219