Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 181107
21-15-9 reps for time of:
Overhead squats
Box jumpsMen: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. boxScroll for scaling options.
Post time to comments.Related content:
• The Overhead Squat
• The Box Jump
Saturday 181027
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swingsMen: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebellScroll for scaling options.
Post rounds completed to comments.Related:
• The Box Jump
• The American Kettlebell Swing
Friday 180907
3 rounds for time of:
800-m run
50 box jumpsMen: 24-in. box
Women: 20-in. boxScroll for scaling options.
Post time to comments.Related:
• The Box Jump
Fight Gone Bad!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minuteMen: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. boxScroll for scaling.
Post total reps to comments.Compare to 160121.
Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad
Sunday 180520
Regionals Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lungeMen: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. boxScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180520 Tips With Rory McKernan
• Scaling the Handstand Push-Up (Pike Push-Ups)
• The Dumbbell Overhead Lunge
Thursday 180510
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minuteMen: 36-in. box
Women: 30-in. boxScroll for scaling options.
Post reps completed to comments.Related:
• CrossFit WOD 180510 Tips With Rory McKernan
Jack
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumpsMen: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. boxScroll for scaling options.
Post rounds completed to comments.Compare to 140324.
Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press
Wednesday 180321
4 rounds for time of:
15 box jumps
Run 400 metersMen: 36-in. box
Women: 30-in. boxScroll for scaling options.
Saturday 180217
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
Kelly
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shotsMen: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 160617.
Related:
• CrossFit WOD 180209 Tips With Rory McKernan
• From the Vault: WOD 120106 Demo: "Kelly" With Josh Everett