Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 200421
24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Push-ups♀ 14-lb. ball ♂ 20-lb. ball
If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.
Wednesday 200401
Practice SLIPS for 20 minutes.
Clean and jerk 3-3-3-3-3 reps
If at home, modify with dumbbells, jugs, or other heavy objects.
Sunday 200322
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 secondsThen, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 secondsThen, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch
Friday 200306
Complete as many rounds as possible in 20 minutes of:
30 dumbbell power cleans
20 dips
100 double-unders♀ 35-lb. DBs ♂ 50-lb. DBs
Elizabeth
Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips♀ 95 lb. ♂ 135 lb.
Thursday 200130
21-15-9 reps for time of:
Dumbbell squat cleans
Strict pull-ups
Deficit push-ups (hands on DBs)♀ 35-lb. DBs ♂ 50-lb. DBs
Wednesday 200122
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
Monday 200113
Complete as many rounds as possible in 15 minutes of:
10 squat cleans
10 strict handstand push-ups♀ 105 lb. ♂ 155 lb.
Wednesday 200108
3 rounds for time of:
800-m run
10 strict bar muscle-ups
Linda
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight cleanSet up three bars and storm through for time.