Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 190308
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walkMen: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Option A
Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-upsOption B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups
Wednesday 181226
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lungesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Scroll for scaling options.
Post reps for each exercise completed to comments.Related content:
• Tabata Interval Training
• Scaling the Pistol
Sunday 181202
For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 metersScroll for scaling options.
Post time to comments.Compare to 120416.
Related content:
• The Strict Handstand Push-Up
• The Kipping Handstand Push-Up
• The Pistol
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.
Saturday 181013
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Scroll for scaling options.
Post time to comments.Compare to 140712.
Related:
• Read: How Long Can You Handstand It?
• Handstand Walk Progression
Friday 180928
2 rounds for time of:
50-cal. row
25 handstand push-upsScroll for scaling options.
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.
Wednesday 180905
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swingsMen: 2-pood kettlebell
Women: 1.5-pood kettlebellScroll for scaling options.
Post rounds completed to comments.Compare to 150523.
Related:
• From the vault: "Nate" Demo, WOD for 121002
Sunday 180722
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. ropeScroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180722 Tips With Rory McKernan
• The Kipping Handstand Push-Up
• Scaling the Handstand Push-Up (Pike Push-Ups)