Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 190423
Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats
Saturday 190316
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squatsMen: 50-lb. dumbbell
Women: 35-lb. dumbbell
Sunday 190127
3 rounds for time of:
15 squat cleans
15 ring dipsMen: 135 lb.
Women: 95 lb.
Friday 181130
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 strict ring dipsMen: 165 lb.
Women: 110 lb.Scroll for scaling options.
Post rounds completed to comments.Related content:
• The Squat Snatch
• The Ring Dip
Wade
Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 metersScroll for scaling options.
Post time to comments.U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
Wednesday 180912
For time:
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.Scoll for scaling options.
Post time to comments.
Sunday 180701
Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 repsScroll for scaling options.
Post loads to comments.Related:
• CrossFit WOD 180701 Tips With Rory McKernan
• The Bar Dip
• The Bench Press
• The Turkish Get-Up
Saturday 180623
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squatsMen: 115 lb.
Women: 75 lb.Scroll for scaling options.
Post time to comments.Compare to 151023.
Related:
• CrossFit WOD 180623 Tips With Rory McKernan
• The Ring Dip
• Overhead Squat Therapy
Friday 180615
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push pressesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbellsScroll for scaling options.
Post reps completed for each exercise to comments.Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning
Elizabeth
Elizabeth
21-15-9 reps for time of:
Cleans
Ring dipsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Compare to 161208.
Related:
• CrossFit WOD 180405 Tips With Emily Abbott
• The Power Clean
• Kipping Ring Dip