Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 201010
2011 Rope-Clean Event
5-4-3-2-1 reps for time of:
15-ft. rope climbs
Clean and jerksIncrease weight on the clean and jerk each round.
♀ 115-125-135-145-155 lb.
♂ 145-165-185-205-225 lb.
Monday 200928
Complete as much as possible in 20 minutes of:
Reps of body-weight bench press
Feet of legless rope climb (from seated)
Friday 200904
First Cut
4 rounds for time of:400-m run
3 legless rope climbs
7 squat snatches♀ 130 lb. ♂ 185 lb.
Friday 200626
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Friday 200515
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope♀ 35-lb. dumbbell
♂ 50-lb. dumbbellShare your at-home modifications and time in comments.
Compare to 190415.
Thursday 200305
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Tuesday 200114
100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAPAFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.
Tuesday 191217
3 rounds for time of:
800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope♀ 95 lb. ♂ 135 lb.
Monday 191118
For time:
1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.
Monday 191021
3 rounds for time of:
400-m run
21 ring dips
2 legless rope climbs, 15 feet