Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 191029
50-40-30-20-10 reps for time of:
Hip extensions
Double-unders
Workout 20.2
Workout 20.2
Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters
6 toes-to-bars
24 double-unders♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
Read the scorecard for full event details.
Monday 191014
5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row♀ 55 lb. ♂ 75 lb.
Sunday 190825
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Tuesday 190813
7 rounds for time of:
Lunge 20 feet in as few steps as possible (AFSAP).
After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
Thursday 190627
3 rounds for time of:
1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Saturday 190420
3 rounds for time of:
500-m row
100 double-unders
20 thrustersMen: 65 lb.
Women: 45 lb.
Friday 190301
Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Saturday 190223
3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups
Saturday 190119
On a 50-minute clock, with no rest between:
15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching