Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 200507
5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-upsDo not rest between rounds.
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.
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
Sunday 200503
Practice SLIPS for 20 minutes.
Clean and jerk 5-5-5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments.
Monday 200427
Practice SLIPS for 20 minutes
Push press 10-10-10-10-10 reps
If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.
Wednesday 200429
Complete as many rounds as possible in 10 minutes of:
20 lunges
20 triple-unders
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.
Saturday 200425
Tabata burpee
Tabata weighted sit-up
Tabata kettlebell/dumbbell swing
Tabata burpeeThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.