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.
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.
Tuesday 200505
Complete as many rounds as possible in 20 minutes of:
200-meter run
1 minute of plank hold
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.
Friday 200501
5 rounds for time of:
Run 400 meters
50 squats
15 L pull-ups