Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Wednesday 181226
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lungesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Scroll for scaling options.
Post reps for each exercise completed to comments.Related content:
• Tabata Interval Training
• Scaling the Pistol
Friday 181221
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerksMen: 225 lb.
Women: 155 lb.Scroll for scaling options.
Post time to comments.Compare to 161226.
Related content:
• The Power Clean and Push Jerk
Saturday 181222
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutesScale pace as needed so that first interval can be maintained for approximately 1 minute.
Scroll for scaling options.
Post time maintained for each interval to comments.Compare to 141227.
Related content:
• Rowing
Monday 181224
4 rounds for time of:
Run 400 meters
50 squatsScroll for scaling options.
Post time to comments.Compare to 171225.
Related content:
• The Air Squat
• Squat Therapy