Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 190515
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups♀ 35-lb. dumbbell ♂ 50-lb. dumbbell
Tabata This!
Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.
Monday 190513
Handstand walk 400 meters in as few sets as possible (AFSAP).
Multiply time (in seconds) by number of sets and post score to comments.
A $1,000 prize will be awarded for the lowest score (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190513 comments by midnight, Monday, May 20.
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Friday 190510
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Fran (kipping!)
21-15-9 reps for time of:
Thrusters
Pull-ups♀ 65 lb. ♂ 95 lb.
Sunday 190505
Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?
A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?A $1,000 prize will be awarded for the heaviest successful 400-m carry (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190505 comments by midnight, Sunday, May 12.
After the carry, practice controlled descents from a handstand for 10 minutes.
Monday 190506
3 rounds for time of:
15 cleans
15 thrusters
1,000-m row♀ 95 lb. ♂ 135 lb.
Tuesday 190507
100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAPAFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.
Thursday 190502
Tabata squats
L-sit for 2 minutes in as few sets as possible (AFSAP)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.
Friday 190503
4 rounds for time of:
21 bench presses
15 pull-ups
400-m run♀ 95 lb. ♂ 135 lb.