Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 200528
On a 16-minute running clock, 2 rounds of:
2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps♀ 20-in. box ♂ 24-in. box
Saturday 200523
Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lungeThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
Monday 200511
Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 cleans♀ 24-in. box ♂ 30-in. box
Use a heavy sandbag, ball, or other odd object for the cleans. Post rounds completed to comments.
Thursday 200409
10 rounds for time of:
30 seconds of L-sit, unbroken
10 box jumps♀ 30-in. box ♂ 36-in. box
Share your at-home modifications and times in comments.
Monday 200316
4 rounds for time of:
50-ft. walking lunge
30 wall-ball shots
30 box jumps♀ 20-in. box ♂ 24-in. box
Thursday 200312
Complete as many rounds in 20 minutes as possible of:
5 overhead squats
10 box jumps
15 shoot-throughs♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box
Sunday 200202
Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars
9 box jumps♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box
Thursday 200116
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Wednesday 200101
5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps♀ 75 lb., 24-in. box
♂ 115 lb., 30-in. box
Thursday 191121
Complete as many rounds in 15 minutes as possible of:
5 dumbbell push jerks
7 box jumps♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box