Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190224
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating armsMen: 65-lb. dumbbell
Women: 45-lb. dumbbell
Monday 190204
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.Men: 135 lb.
Women: 95 lb.
Option A
Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-upsOption B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups
Thursday 190110
5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups
Thursday 181220
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumpsMen: 30-in. box
Women: 24-in. boxScroll for scaling options.
Post rounds completed to comments.Related content:
• The J-Hook Rope Climb
• The Box Jump
Wednesday 181017
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutesMen: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbellScroll for scaling options.
Post reps completed of each exercise to comments.Related:
• The Rope Climb (Wrapping)
• The Turkish Get-Up
Sunday 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascentScroll for scaling options.
Post time to comments.Compare to 120710.
Related:
• Rope-Climbing Techniques
• From the vault: WOD 120710 Demo With Rocklin CrossFit
Monday 180820
JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench pressesMen: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. ropeScroll for scaling options.
Post rounds completed to comments.Compare to 140816.
Related:
• The Overhead Squat: Simple Yet Nettlesome
• The Legless Rope Climb
Sunday 180722
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. ropeScroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180722 Tips With Rory McKernan
• The Kipping Handstand Push-Up
• Scaling the Handstand Push-Up (Pike Push-Ups)
Sunday 180624
5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. ropeScroll for scaling options.
Post time to comments.Compare to 131202.
Related:
• CrossFit WOD 180624 Tips With Rory McKernan
• The Legless Rope Climb