Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190107
21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-upsMen: 35-lb. DBs
Women: 25-lb. DBs
Saturday 190105
For time:
50 strict pull-ups
100 push-ups
150 squats
Tuesday 190101
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
Jackie
Jackie
For time:
1,000-meter row
50 thrusters
30 pull-upsMen: 45 lb.
Women: 35 lb.Scroll for scaling options.
Post time to comments.Compare to 150515.
Related content:
• Rowing
• The Thruster
• The Kipping Pull-Up
Friday 181214
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-undersMen: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 170115.
Related content:
• WOD 120111 Demo with CFNE Filthy Fifty
Eva
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-upsMen: 32-kg kettlebell
Women: 24-kg kettlebellScroll for scaling options.
Post time to comments.Compare to 180116.
Related content:
• The American Kettlebell Swing
• The Kipping Pull-Up
Sunday 181118
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-upsMen: 24-kg kettlebell
Women: 16-kg kettlebellScroll for scaling options.
Post time to comments.Compare to 130611.
Related content:
• The Kettlebell Snatch
Wade
Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 metersScroll for scaling options.
Post time to comments.U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
Tuesday 181106
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-upsScroll for scaling options.
Post time to comments.Related content:
• The Walking Lunge
• The GHD Sit-up
• The Kipping Pull-up
Wednesday 181031
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for timeStart a clock and begin an attempt at each exercise every 3 minutes.
Scroll for scaling options.
Post score for each exercise to comments.Related content:
• The Pull-Up
• L-Sit Variations