Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190106
3 rounds for time of:
15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over the rower
Monday 190107
21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-upsMen: 35-lb. DBs
Women: 25-lb. DBs
Thursday 190103
Deadlift 5-3-3-1-1-1 reps
Then, practice slowly descending from a handstand.
Saturday 190105
For time:
50 strict pull-ups
100 push-ups
150 squats
Tuesday 190101
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
Wednesday 190102
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrustersMen: 65 lb.
Women: 45 lb.
Friday 181228
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pullsMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post rounds completed to comments.Compare to 140622.
Related content:
• The Thruster
• The Hang Power Clean
• The Sumo Deadlift High Pull
Saturday 181229
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-upsScroll for scaling options.
Post reps for each exercise completed to comments.Related content:
• The GHD Sit-Up
• The Bar Muscle-Up
Sunday 181230
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-undersMen: 155 lb.
Women: 105 lb.Scroll for scaling options.
Post rounds completed to comments.Compare to 171230.
Related content:
• Chad Vaughn, 285-lb. Snatch
• Chad Vaughn, 315-lb. Clean and Jerk
Annie
Merry Christmas!
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-upsScroll for scaling options.
Post time to comments.Compare to 171129.
Related content:
• Chris Spealler Does "Annie"
• WOD Demo 100813 With Dave Castro
• "Annie" With CrossFit New England Kids