Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 190206
3 rounds for time of:
1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups
Monday 190121
7-6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg
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.
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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
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
Candy
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squatsOR
Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legsScroll for scaling options.
Post time to comments.Compare to 060728.
Related:
• CrossFit WOD 180611 Tips With Rory McKernan
• Scaling the Pistol
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.
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Post time to comments.Related:
• CrossFit WOD 180601 Tips With Rory McKernan
• The Handstand Walk
Saturday 180127
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating*After every 3 rounds, run 400 meters
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Post rounds completed to comments.Related:
• CrossFit WOD 180127 Tips With Rory McKernan
• The Kipping Chest-to-Bar Pull-Up
• The Push-Up
• The Pistol
Related:
For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walkScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180104 Tips With Rory McKernan
• The Pistol
• Training the Pistol - Part 1
• Scaling the Pistol With a Box
Tuesday 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating