Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 191216
3 rounds for time of:
30 GHD sit-ups
30-m lunge with dumbbells♀ 35-lb. DBs ♂ 50-lb. DBs
Sunday 191110
4 rounds for time of:
Run 400 m
50 walking lunges
Saturday 191005
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk♀ 35-lb. DB and 20-in. box
♂ 50-lb. DB and 24-in. box
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.
Wednesday 190522
2 rounds, at any pace to get the same numbers:
Lunge 100 ft. AFRAP
Handstand walk 100 ft. AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP
Thursday 190425
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lungesThen, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Thursday 190404
3 rounds for time of:
20 walking lunges
30 wall-ball shots
40 triple-undersMen: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Thursday 190328
5 rounds for time of:
Lunge 30 feet
15 pull-ups
30 push-upsTake as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.
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