Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 180823
For time:
50 bar muscle-upsScroll for scaling options.
Post time to comments.Related:
• The Bar Muscle-Up With Boz
Saturday 180804
For time:
30 muscle-upsScroll for scaling options.
Post time to comments.Compare to 180203.
Related:
• The Strict Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups
Monday 180806
Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrustersMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post time to comments.Related:
• The Kipping Bar Muscle-Up
• The Kipping Chest-to-Bar Pull-Up
• The Kipping Pull-Up
Tuesday 180717
7 rounds of:
15 hip-back extensions
3 strict muscle-upsScroll for scaling options.
Compare to 140515.
Related:
• CrossFit WOD 180717 Tips With Rory McKernan
• The GHD Hip & Back Extension
• The Strict Muscle-Up
Saturday 180616
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-upsMen: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-upsScroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180616 Tips With Rory McKernan
• Midline Stabilization in the Deadlift
Friday 180601
Regional Event 3
3 rounds for time of:
9 muscle-ups
36-ft. handstand walk
36-45-54 single-leg squats
36-ft. handstand walkIf possible, place obstacles in your handstand walk area to mimic the Regional event.
Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180601 Tips With Rory McKernan
• The Handstand Walk
Thursday 180524
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-upsMen: 55-lb. dumbbell
Women: 40-lb. dumbbellScroll for scaling options.
Post time to comments.Compare to 151228.
Related:
• CrossFit WOD 180524 Tips With Rory McKernan
• The Bar Muscle-Up With Boz
• The Dumbbell Hang Snatch
Tuesday 180508
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleansMen: 155 lb.
Women: 105 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180508 Tips With Rory McKernan
• The Kipping Bar Muscle-Up
Time cap:
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-upsMen perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatchesTime cap: 14 minutes
Read the scorecard for full event details.
Tuesday 180227
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-upsMen: 20-lb. ball
Women: 14-lb. ballScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180227 Tips With Rory McKernan
• The Wall Ball
• The Muscle-Up
• Read: The Muscle-Up