Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 210215
Back squat 5-5-5-5-5 reps
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Compare to 200827.Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Saturday 210213
Laura
With a partner, complete as many rounds as possible in 21 minutes of:30-cal. row
20 burpees over the rower
10 power cleans♀ 105 lb. ♂ 155 lb.
CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.
Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans♀ 45 lb. ♂ 65 lb.
Friday 210212
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110320.Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round♀ 75 lb. ♂ 115 lb.
Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round♀ 45 lb. ♂ 75 lb.
Thursday 210211
Workout 12.3
Rx’d:
Complete as many rounds as possible in 18 minutes of:15 box jumps
12 push presses
9 toes-to-bars♀ 20-in. box, 75-lb. presses
♂ 24-in. box, 115-lb. pressesPost rounds completed to comments.
Compare to 120308.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 as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. pressesFoundations:
Complete as many rounds as possible in 18 minutes of:
15 box step-ups or walking high knees
12 push presses
9 sit-ups or seated knee-ups♀ 4-in. box, PVC or broomstick for presses
♂ 6-in. box, PVC or broomstick for pressesEquipment Free:
Complete as many rounds as possible in 18 minutes of:
15 broad jumps, 36-in. jump
12 push-ups
9 V-ups
Tuesday 210209
Clean and jerk 1-1-1-1-1-1-1 reps
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Compare to 190125.Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
Monday 210208
3 rounds for time of:
Run 800 meters
30 overhead squats♀ 65 lb. ♂ 95 lb.
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Scaling:
Reduce the load so you can complete large sets of overhead squats. Ideally, you'll be able to complete the reps in 2-3 sets.Intermediate Option:
3 rounds for time of:
Run 800 meters
30 overhead squats♀ 45 lb. ♂ 75 lb.
Beginner Option:
3 rounds for time of:
Jog 400 meters
20 overhead squats♀ 22 lb. ♂ 35 lb.
Sunday 210207
5 rounds of:
5 minutes of rowing
5 minutes of restPost distance rowed each interval to comments.
Compare to 170301.Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest
Friday 210205
Open Workout 15.3
Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-undersPost time to comments.
Compare to 150313.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 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-undersFoundations
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups, from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral stepsEquipment Free
Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks
Thursday 210204
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPost loads to comments.
Compare to 201104.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Wednesday 210203
Randy
For time:75 power snatches
♀ 55 lb. ♂ 75 lb.
Post time to comments.
Compare to 150506.Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.Beginner Option:
50 power snatches♀ 15 lb. ♂22 lb.