Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 190518
3 rounds for time of:
2 legless rope climbs, 15-ft. rope
35 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
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. box
Thursday 190404
3 rounds for time of:
20 walking lunges
30 wall-ball shots
40 triple-undersMen: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Sunday 190303
On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shotsIn round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.
Friday 190222
Open Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. rowM 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.
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. box
Friday 181214
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-undersMen: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 170115.
Related content:
• WOD 120111 Demo with CFNE Filthy Fifty
Thursday 181206
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shotsMen: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.Scroll for scaling options.
Post time to comments.Compare to 150612.
Related content:
• Rowing Course: Body Position
• The Wall Ball
Karen
Karen
For time:
150 wall-ball shotsMen: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. targetScroll for scaling options.
Post time to comments.Compare to 170105.
Related content:
• The Wall Ball
• Scaling "Karen" With CrossFit X-treme Athletics
Sunday 181007
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-upsMen: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.Scroll for scaling options.
Post time to comments.Compare to 090618.
Related:
• The Wall Ball
• The Kipping Pull-Up
• From the vault: Workout Demo, 070423