Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Emily
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Cindy XXX
Cindy XXX
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squatsTry as long as possible for unbroken sets.
Tuesday 200609
Complete as many rounds as possible in 15 minutes of:
15 chest-to-bar pull-ups
30-second L-sit on rings
Thursday 200521
21-15-9 reps of:
Dumbbell thrusters
L pull-upsChoose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.
Wednesday 200513
3 rounds for time of:
800-meter run
5 rounds of Strict Cindy1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Friday 200501
5 rounds for time of:
Run 400 meters
50 squats
15 L pull-ups
Wednesday 200422
10 rounds for time of:
30 double-unders
10 hang power cleans
10 pull-ups♀ 75 lb. ♂ 115 lb.
If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.
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 legsShare your choice of workout, at-home modifications, and time in comments. | Compare to 180611.
Tuesday 200407
5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-upsRest 5 minutes
Then, repeat the 5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-upsShare your at-home modifications and rounds completed in each AMRAP in comments.
Sunday 200329
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups♀ 20-lb. DBs ♂ 30-lb. DBs