Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Double-Unders
5 Squat Snatches (185/135 lb)
50 Double-Unders
4 Squat Snatches (205/145 lb)
50 Double-Unders
3 Squat Snatches (225/155 lb)
50 Double-Unders
2 Squat Snatches (245/165 lb)
For Time
50 Heavy-Rope Double-Unders
Then, Handstand Walk through the following obstacles:
Pylon Slalom
Ramps
Stairs
Parallel Bars
Time Cap: 4 minutes
10 Rounds for Time
9 Thrusters (135/95 lb)
35 Double-Unders
Time Cap: 12 minutes
For Time
200 meter SkiErg
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
0.4 mile Assault Air Bike
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
200 meter SkiErg
90 foot Sled Pull (310/220 lb)
Time Cap: 11 minutes
For Time
3,000 meter Row
300 Double-Unders
3 mile Run
For Time
50 Double-Unders
Low Banger
50 Double-Unders
Down Banger
50 Double-Unders
Mid Banger
Time Cap: 9 minutes
For Time
3 Rounds of:
30 Double-Unders
10 Overhead Squats (135/95 lb)
Then, 3 rounds of:
10 Handstand Push-Ups
40 foot Sled Push (385/275 lb)
AMRAP in 7 minutes
7 Deadlifts (315/205 lb)
Sprint Across Court
14 Alternating Pistols
21 Double-Unders
Sprint Back
For Time
15 Cleans (155/100 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
15 Muscle-Ups
30 Dumbbell Push Presses (2x40/25 lb)
30 Double-Unders
15 Thrusters (135/95 lb)
30 Pull-Ups
30 Burpees
300 foot Overhead Walking Lunges (45/25 lb)
Monday 210104
Barbara Ann:
5 rounds, each for time, of:20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-undersRest precisely 3 minutes between rounds.
Post time to comments.
Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.Intermediate Option:
4 rounds, each for time, of:10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-undersBeginner Option:
3 rounds, each for time, of:20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders