Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 181115
5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutesMen use 8-lb. ball for T2B
Women use 4-lb. ball for T2BScroll for scaling options.
Post total number of toes-to-bars completed to comments.Related content:
• Toes-to-Bar Progression
Thursday 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 secondsThere is no rest between rounds.
Scroll for scaling options.
Post total calories rowed to comments.Related content:
• Rowing
Wednesday 181031
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for timeStart a clock and begin an attempt at each exercise every 3 minutes.
Scroll for scaling options.
Post score for each exercise to comments.Related content:
• The Pull-Up
• L-Sit Variations
Monday 181022
Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-upsScroll for scaling options.
Post rounds completed to comments.Related:
• The GHD Hip Extension
• The GHD Sit-Up
Sunday 181014
3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-upsMen: 75-lb. SDHP
Women: 55-lb. SDHPScroll for scaling options.
Post time to comments.Compare to 051225.
Related:
• The Sumo Deadlift High Pull: Core to Extremity
• "Why Sumo Deadlift High Pull?"
Friday 180928
2 rounds for time of:
50-cal. row
25 handstand push-upsScroll for scaling options.
Thursday 180913
4 rounds for time of:
25-cal. row
25 burpeesScroll for scaling options.
Post time to comments.Related content:
• Rowing Course: Body Position
• The Burpee
Friday 180824
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrustersRest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.Scroll for scaling options.
Post number of thrusters completed after the row each round to comments.Related:
• The Thruster
• Improving the Thruster
Thursday 180802
Marathon Row
For time:
Row 42,195 metersScroll for scaling options.
Post time to comments.Related:
• Rowing
• Rowing Course: Body Position
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