Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200509
Complete as many rounds as possible in 30 minutes of:
20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter rowUse a pair of dumbbells totaling roughly one-third your body weight.
Thursday 200423
Practice SLIPS for 20 minutes
Shoulder press 10-10-10-10-10 reps
If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.
Sunday 200126
5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks♀ 65 lb. ♂ 95 lb.
Monday 200120
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Monday 190923
Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Wednesday 190814
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPractice SLIPS for 20 minutes.
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep20 minutes of scale practice and stretching.
Monday 190624
For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep