Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200829
2009 Couplet
3 rounds for time of:30 wall-ball shots
30 squat snatches♀ 14-lb. ball, 45-lb. snatch
♂ 20-lb. ball, 75-lb snatch
Fournier
Fournier
For time:50 shoulder-to-overheads
50-ft. arm-over-arm sled pull
40 burpees
50-ft. arm-over-arm sled pull
30 sumo deadlift high pulls
50-ft. arm-over-arm sled pull♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP
For the sled pull, use a load that is challenging but doesn’t require extended rest periods.
Tuesday 200825
10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.♀ 125-lb. thrusters ♂ 185-lb. thrusters
Thursday 200827
Back squat 5-5-5-5-5 reps
Sunday 200823
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks♀ 145 lb. ♂ 205 lb.
Monday 200824
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Wednesday 200819
4 rounds for time of:
Row 500 meters
Rest 3 minutes
Pyramid Double Helen
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups♀ 16-kg KB ♂ 24-kg KB
Friday 200821
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lungesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Sunday 200816
2 rounds for time of:
Run 1 mile
100 sit-ups