Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200418
SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Tuesday 200414
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Share your at-home modifications and loads in comments.
Compare to 130804.
Thursday 200402
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts♀ 125-lb. deadlifts
♂ 185-lb. deadliftsShare your at-home modifications and times in comments. | Compare to 160427.
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 200313
Complete as many rounds as possible in 7 minutes of:
5 hard-effort pulls on C2 rower
3 deadlifts♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift
♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift
Sunday 200301
Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
Sunday 200223
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of handstand push-ups, rest 10 seconds♀ 155 lb. ♂ 225 lb.
Friday 200207
12-9-6 reps for time of:
Deadlifts
Bar muscle-ups♀ 205 lb. ♂ 315 lb.
Saturday 200201
5 rounds for time of:
20 wall-ball shots
10 deadlifts♀ 14-lb. ball, 155-lb. barbell
♂ 20-lb. ball, 225-lb. barbell
Monday 200120
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep