Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200515
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope♀ 35-lb. dumbbell
♂ 50-lb. dumbbellShare your at-home modifications and time in comments.
Compare to 190415.
Tuesday 200512
Practice SLIPS for 20 minutes
Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps
Alternate arms each set.
Wednesday 200513
3 rounds for time of:
800-meter run
5 rounds of Strict Cindy1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Saturday 200509
Complete as many rounds as possible in 30 minutes of:
20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter rowUse a pair of dumbbells totaling roughly one-third your body weight.
Monday 200511
Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 cleans♀ 24-in. box ♂ 30-in. box
Use a heavy sandbag, ball, or other odd object for the cleans. Post rounds completed to comments.
Friday 200508
Practice SLIPS for 20 minutes.
Front squat 5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments. | Compare to 180705.
Thursday 200507
5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-upsDo not rest between rounds.
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.
Tuesday 200505
Complete as many rounds as possible in 20 minutes of:
200-meter run
1 minute of plank hold
Friday 200501
5 rounds for time of:
Run 400 meters
50 squats
15 L pull-ups