Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 201003
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Tuesday 200728
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders♀ 35-lb. DBs ♂ 50-lb. DBs
Thursday 200716
3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows♀ 45-lb. DBs ♂ 70-lb. DBs
Friday 200710
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPractice SLIPS for 20 minutes.
Friday 200703
Zeus
3 rounds for time of:
30 wall-ball shots
30 sumo deadlift high pulls
30 box jumps
30 push presses
30-cal. row
30 push-ups
10 body-weight back squats♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box
Monday 200504
Thruster ladder
Ring row ladder
Push press ladderFor the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.
Monday 200427
Practice SLIPS for 20 minutes
Push press 10-10-10-10-10 reps
If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.
Tuesday 200324
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push pressesRest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Sunday 200126
5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks♀ 65 lb. ♂ 95 lb.
Sunday 191215
5 rounds for max reps of:
1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute♀ 65 lb. ♂ 95 lb.