Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 201007
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Sunday 201004
5 rounds for time of:
Run 800 meters
25 overhead squats
25 sumo deadlift high pulls♀ 55 lb. ♂ 75 lb.
Tuesday 200929
2012 Chipper
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb. clean
♂ 155-lb. OHS, 24-in. box, 135-lb. thruster, 205-lb. clean
Saturday 200926
21-15-9 reps for time of:
Overhead squats
Toes-to-bars♀ 80 lb. ♂ 115 lb.
Nasty Nancy
Nasty Nancy
5 rounds for time of:
500-m run
15 overhead squats
15 bar facing burpees♀ 125 lb. ♂ 185 lb.
Reduce reps and/or load to try to finish within 30 minutes.
Monday 200803
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each rep.
Monday 200706
Practice SLIPS for 20 minutes
Muscle snatch 1-1-1-1-1 reps
Overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps
Tuesday 200512
Practice SLIPS for 20 minutes
Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps
Alternate arms each set.
Friday 200410
10 rounds for time of:
200-m run
10 dumbbell overhead squats♀ 35-lb. DB ♂ 50-lb. DB
Share your at-home modifications and times in comments.
Saturday 200321
12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups♀ 45-lb. dumbbell ♂ 70-lb. dumbbell