Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200718
5 3-minute rounds of:
10 front squats
10 box jumps
Row for max caloriesRest 3 minutes between rounds.
♀ 125-lb. squat, 30-in. box
♂ 185-lb. squat, 36-in. box
Wednesday 200708
Complete as many rounds as possible in 20 minutes of:
5 strict weighted pull-ups
10 weighted sit-ups
15 dumbbell squats♀ 25-lb. DBs ♂ 35-lb. DBs
Use a single DB for the pull-ups and sit-ups and two for the squats.
Saturday 200711
4 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute
Saturday 200704
DG
Complete as many rounds as possible in 10 minutes of:8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges♀ 25-lb. DBs ♂ 35-lb. DBs
Thursday 200618
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Cindy XXX
Cindy XXX
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squatsTry as long as possible for unbroken sets.
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.
Tuesday 200609
Complete as many rounds as possible in 15 minutes of:
15 chest-to-bar pull-ups
30-second L-sit on rings
Thursday 200604
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges♀ 40-lb. DB ♂ 60-lb. DB
Share your at-home modifications and rounds competed in comments.
Compare to 180207.
Wednesday 200520
5 2-minute rounds of:
75 double-unders
Max reps of sumo deadlift high pullRest 1 minute between rounds.