Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 200622
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches♀ 75 lb. ♂ 115 lb.
Monday 200608
Complete as many rounds as possible in 25 minutes of:
25 sumo deadlift high pulls
25 push-ups
25 thrusters
25 sit-ups♀ 45 lb. ♂ 65 lb.
Share your at-home modifications and rounds completed in comments.
Thursday 200521
21-15-9 reps of:
Dumbbell thrusters
L pull-upsChoose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.
Monday 200504
Thruster ladder
Ring row ladder
Push press ladderFor the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.
Saturday 200418
SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Wednesday 200415
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 metersIf at home, modify with jugs or other heavy objects. Share your at-home modifications, loads, and time in comments.
Compare to 180507.
Sunday 200329
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups♀ 20-lb. DBs ♂ 30-lb. DBs
Monday 200302
8 rounds for max reps of:
20 seconds of thrusters, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds♀ 65 lb. ♂ 95 lb.
Thursday 200206
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
Friday 200110
Practice SLIPS for 20 minutes
Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps