Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 210304
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 160411.
Wednesday 210303
27-21-15-9 reps for time of:
Squat cleans
Ring dips♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170715.
Monday 210301
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15 ft.
12 push presses
50 double-unders♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 170226.Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 75 lb. ♂ 115 lb.Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses
50 single-unders
♀ 35 lb. ♂ 55 lb.
Sunday 210228
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for timePost loads and mile time to comments.
Compare to 171231.Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time
Saturday 210227
Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swingsRest 2 minutes between rounds.
♀ 16-kg KBs ♂24-kg KBs
Post number of reps completed each round to comments.
Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.Intermediate Option:
Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds♀ 12-kg KBs ♂20-kg KBs
Beginner Option:
Three 3-minute rounds of:
100-m farmers carry
Then as many reps as possible of:
3 burpees
7 kettlebell swings
Rest 2 minutes between rounds♀ 10-lb. DBs ♂15-lb. DBs
Thursday 210225
Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk♀ 110 lb. ♂ 165 lb.
Post reps completed to comments.
Compare to 110406.See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk♀ 65 lb. ♂ 95 lb.
Foundations:
Complete as many rounds and reps as possible in 5 minutes of:
Power clean
Front squat
Jerk♀ 15 lb. ♂ 22 lb.
Equipment Free:
Complete as many rounds and reps as possible in 5 minutes of:
6 single-leg squats, alternating
3 handstand push-ups
Wednesday 210224
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-upsPost time to comments.
Compare to 200320.Scaling:
Avoid the GHD or reduce the reps if you do not have experience with it.Intermediate Option:
Row 500 meters
50 sit-ups
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-upsBeginner Option:
Row 500 meters
30 sit-ups
Row 750 meters
20 sit-ups
Row 1,000 meters
10 sit-ups
Tuesday 210223
For time:
15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 metersPost time to comments.
Compare to 130126.Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 metersBeginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters
Sunday 210221
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 200905.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Saturday 210220
Lorenzo
For time:Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 metersPost time to comments.
Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distanceBeginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance