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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

For Rounds/Reps (AMRAP)

Sunday 211107

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Complete as many rounds as possible in 15 minutes of: Row 25 calories 25 GHD sit-ups 15 box jumps ♀ 24-in. box ♂ 30-in. box Post rounds completed to comments. Scaling: Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout … [Read more...] about Sunday 211107

Saturday 211106

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Complete as many rounds in 12 minutes as you can of: 5 front squats 10 chest-to-bar pull-ups 20 double-unders ♀ 125 lb. ♂ 185 lb. Post rounds completed to comments. Compare to 100609. Scaling: Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken. Intermediate Option: Complete as many rounds in 12 minutes as you … [Read more...] about Saturday 211106

Thursday 211104

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Nate Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings ♀ 1.5-pood kettlebell ♂ 2-pood kettlebell Post rounds completed to comments. Compare to 180905. Scaling: This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the … [Read more...] about Thursday 211104

Sunday 211031

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Complete as many rounds as possible in 15 minutes of: 25 toes-to-bars 50-calorie row 75 push-ups 50 box jumps 25 pull-ups ♂ use a 24-in. box ♀ use a 20-in. box Post rounds completed to comments. Scaling: Choose modifications that allow you to complete large sets and take minimal rest. Intermediate athletes can do this workout as prescribed. Beginner Option: Complete as … [Read more...] about Sunday 211031

Wednesday 211027

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Complete as many reps as possible in 8 minutes of: Shoulder presses at 75/115 lb. Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: Hang power cleans at 135/205 lb. Each time you break, perform 30 squats Post number of presses and cleans completed to comments. Compare to 150518. Scaling: Today’s workout … [Read more...] about Wednesday 211027

Friday 211022

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Lift Move Work 1-rep-max clean, 4-minute time frame     Rest 2 minutes, then, Max bar muscle-ups in 4 minutes     Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of:     30 double-unders     8 single-arm dumbbell push presses (left arm) … [Read more...] about Friday 211022

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