Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200118
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Thursday 200109
Complete as many rounds as possible in 12 minutes of:
250-m row
20 GHD sit-ups
Friday 191220
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m row
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.
Monday 191209
Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata rowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Sunday 191201
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Workout 20.5
Workout 20.5
For time, partitioned any way:40 muscle-ups
80-cal. row
120 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Read the scorecard for full event details.
Monday 191028
50-40-30-20-10 reps for time of:
Row (calories)
Thrusters♀ 35 lb. ♂ 45 lb.
Tuesday 191022
Complete as many rounds as possible in 20 minutes of:
500-m row
50 single-leg squats, alternating
10 squat snatches♀ 95 lb. ♂ 135 lb.
Monday 191014
5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row♀ 55 lb. ♂ 75 lb.