Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 180719
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-upsMen: 40-lb. dumbbells
Women: 25-lb. dumbbellsScroll for scaling options.
Post time to comments.Compare to 120211.
Related:
• CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge
Wednesday 180711
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-upsMen: 55-lb. dumbbell
Women: 40-lb. dumbbellScroll for scaling options.
Post time to comments.Compare to 151204.
Related:
• CrossFit WOD 180711 Tips With Rory McKernan
• The Dumbbell Power Snatch
• The Single-Dumbbell Overhead Squat
Friday 180629
Hotshots 19
6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 metersMen: 135-lb. clean
Women: 95-lb. cleanScroll for scaling options.
Post time to comments.Compare to 130831.
Related:
• CrossFit WOD 180629 Tips With Rory McKernan
• "We Rally" From the "Hotshots 19" Memorial Event
• The 19
• Read: "This Is CrossFit"
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
Thursday 180607
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swingsMen: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebellScroll for scaling options.
Post rounds completed to comments.Compare to 121220.
Related:
• CrossFit WOD 180607 Tips With Rory McKernan
• The Wall Ball
Helen
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-upsMen: 1.5-pood kettlebell
Women: 1-pood kettlebellScroll for scaling options.
Post time to comments.Compare 170108.
Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo
Friday 180511
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-upsMen: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-upsScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press
Thursday 180426
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-upsMen: 50-lb. dumbbell
Women: 35-lb. dumbbellScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180426 Tips With Pat Sherwood
• Weighted Pull-Up Variations
Friday 180420
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleansMen: 245 lb.
Women: 170 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180420 Tips With Pat Sherwood
• The Chest-to-Bar Pull-Up
• The Power Clean
Lynne
Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-upsScroll for scaling options.
Post reps for both exercises in all rounds.Compare to 131104.
Related:
• CrossFit WOD 180409 Tips With Emily Abbott
• The Bench Press