Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Friday 200501
5 rounds for time of:
Run 400 meters
50 squats
15 L pull-ups
Thursday 200430
Handstand push-up ladder
Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up 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.
Wednesday 200422
10 rounds for time of:
30 double-unders
10 hang power cleans
10 pull-ups♀ 75 lb. ♂ 115 lb.
If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.
Tuesday 200421
24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Push-ups♀ 14-lb. ball ♂ 20-lb. ball
If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.
Candy
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squatsOR
Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legsShare your choice of workout, at-home modifications, and time in comments. | Compare to 180611.
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.
Saturday 200411
SYLB Workout 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Friday 200410
10 rounds for time of:
200-m run
10 dumbbell overhead squats♀ 35-lb. DB ♂ 50-lb. DB
Share your at-home modifications and times in comments.