Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 200614
5 rounds for time of:
20 GHD sit-ups
20-cal. row
Thursday 200604
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges♀ 40-lb. DB ♂ 60-lb. DB
Share your at-home modifications and rounds competed in comments.
Compare to 180207.
Wednesday 200527
50-40-30-20-10 reps for time of:
GHD sit-ups
Kettlebell swings♀ 24 kg ♂ 32 kg
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.
Friday 200320
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Saturday 200222
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
5 strict muscle-ups
Saturday 200215
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Tuesday 200211
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders
Thursday 200109
Complete as many rounds as possible in 12 minutes of:
250-m row
20 GHD sit-ups
Monday 191216
3 rounds for time of:
30 GHD sit-ups
30-m lunge with dumbbells♀ 35-lb. DBs ♂ 50-lb. DBs