Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 181205
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
5 strict muscle-upsScroll for scaling options.
Post rounds completed to comments.Related content:
• The GHD Sit-Up
• The Strict Muscle-Up
Tuesday 181106
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-upsScroll for scaling options.
Post time to comments.Related content:
• The Walking Lunge
• The GHD Sit-up
• The Kipping Pull-up
Monday 181022
Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-upsScroll for scaling options.
Post rounds completed to comments.Related:
• The GHD Hip Extension
• The GHD Sit-Up
Wednesday 181003
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-upsMen: 225 lb.
Women: 155 lb.Scroll for scaling options.
Tuesday 180828
2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squatsScroll for scaling options.
Post time to comments.Related:
• The GHD Sit-Up
• Establishing Capacity in the Hip Extension
• The Pistol
Scaling
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerksUse a single, heavy dumbbell and alternate arms each rep.
Scroll for scaling options.
Saturday 180714
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-upsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Compare to 150304.
Related:
• CrossFit WOD 180714 Tips With Rory McKernan
• The Overhead Lunge
Sunday 180624
5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. ropeScroll for scaling options.
Post time to comments.Compare to 131202.
Related:
• CrossFit WOD 180624 Tips With Rory McKernan
• The Legless Rope Climb
Tuesday 180619
4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-undersMen: 65 lb.
Women: 45 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180619 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up
Wednesday 180523
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minuteMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post reps completed to comments.Related:
• CrossFit WOD 180523 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up