Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 181220
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumpsMen: 30-in. box
Women: 24-in. boxScroll for scaling options.
Post rounds completed to comments.Related content:
• The J-Hook Rope Climb
• The Box Jump
Sunday 181216
5 rounds for time of:
400-m run
10 overhead squatsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Related content:
• The Overhead Squat
Monday 181217
Clean and jerk 1-1-1-1-1-1-1 reps
Scroll for scaling options.
Post loads to comments.Compare to 180522.
Related content:
• Chad Vaughn, 315-lb. Clean and Jerk
Tuesday 181218
5 rounds for time of:
400-m run
15 thrusters
10 burpeesMen: 75 lb.
Women: 55 lb.Scroll for scaling options.
Post time to comments.Related content:
• The Thruster
• The Burpee
Wednesday 181212
Deadlift 10-10-10-10-10 reps
Scroll for scaling options.
Post loads to comments.Compare to 150211.
Related content:
• Simplifying the Deadlift With Coach Glassman
• The Deadlift
Jackie
Jackie
For time:
1,000-meter row
50 thrusters
30 pull-upsMen: 45 lb.
Women: 35 lb.Scroll for scaling options.
Post time to comments.Compare to 150515.
Related content:
• Rowing
• The Thruster
• The Kipping Pull-Up
Friday 181214
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-undersMen: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 170115.
Related content:
• WOD 120111 Demo with CFNE Filthy Fifty
Monday 181210
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumpsMen: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. boxScroll for scaling options.
Post time to comments.Related content:
• The Medicine-Ball Clean
• Read: Medicine-Ball Cleans
Sunday 181209
Split jerk 3-3-3-3-3-3-3 reps
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Post loads to comments.Compare to 180726.
Related content:
• The Split Jerk
• Footwork in the Split With Chad Vaughn
Thursday 181206
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shotsMen: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.Scroll for scaling options.
Post time to comments.Compare to 150612.
Related content:
• Rowing Course: Body Position
• The Wall Ball