Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 181023
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-undersMen: 50-lb. dumbbells
Women: 35-lb. dumbbellsScroll for scaling options.
Post rounds completed to comments.Related:
• The Dumbbell Push Press
Tuesday 181002
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 repsTry to increase the load on each of the 15 reps.
Scroll for scaling options.
Sunday 180916
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-upsRest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-upsScroll for scaling options.
Post reps completed each round to comments.Related content:
• The Push Press
• Upright Torso In The Dip
Fight Gone Bad!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minuteMen: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. boxScroll for scaling.
Post total reps to comments.Compare to 160121.
Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad
Friday 180615
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push pressesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbellsScroll for scaling options.
Post reps completed for each exercise to comments.Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning
Thursday 180531
Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 repsScroll for scaling options.
Post loads to comments.Related:
• CrossFit WOD 180531 Tips With Rory McKernan
• Front Squat Development With Pat Sherwood
Wednesday 180523
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minuteMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post reps completed to comments.Related:
• CrossFit WOD 180523 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up
Sunday 180506
Push press 3-3-3-3-3-3-3 reps
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Post loads to comments.Compare to 151018.
Related:
• CrossFit WOD 180506 Tips With Rory McKernan
• Points of Performance in the Push Press
Jack
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumpsMen: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. boxScroll for scaling options.
Post rounds completed to comments.Compare to 140324.
Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press
Wednesday 180228
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push pressesMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post rounds completed to comments.
Compare to 161102.Related:
• CrossFit WOD 180228 Tips With Rory McKernan
• The Sumo Deadlift High Pull
• The Push Press