Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 180402
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pullsMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Friday 180323
Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-upsThis is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.Read the scorecard for full event details.
Saturday 180317
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-upsUse one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbellsScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180317 Tips With Jason Ackerman
• Weighted Pull-Up Variations
Monday 180312
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squatsScroll for scaling options.
Time cap:
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-upsMen perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatchesTime cap: 14 minutes
Read the scorecard for full event details.
Double Helen
Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-upsMen: 1.5-pood kettlebell
Women: 1-pood kettlebellScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180301 Tips With Rory McKernan
• The Kettlebell Swing
Saturday 180224
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-upsScroll for scaling options.
Post time to comments.
Compare to 090919.Related:
• CrossFit WOD 180224 Tips With Rory McKernan
• The Kipping Handstand Push-Up
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
Scroll for scaling options.
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
Eva
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-upsMen: 2-pood kettlebell
Women: 1.5-pood kettlebellScroll for scaling options.
Post time to comments.
Compare to 150219.Related:
• CrossFit WOD 180116 Tips With Rory McKernan
• The Kettlebell Swing
• The Kipping Pull-Up
Related:
5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerksMen: 185 lb.
Women: 125 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180106 Tips With Rory McKernan
• The Pull-Up (L-Sit)
• Chad Vaughn, 315-lb. Clean and Jerk