Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 secondsThere is no rest between rounds.
Scroll for scaling options.
Post total calories rowed to comments.Related content:
• Rowing
Grace
Grace
30 clean and jerks for timeOR
Isabel
30 snatches for timeMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post your choice of girl and time and load to comments.If you completed 180613, choose the other.
Related content:
• The Power Clean and Push Jerk
• The Power Snatch
Sunday 181104
Shoulder press 3-3-3-3-3-3-3 reps
Tuesday 181106
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-upsScroll for scaling options.
Post time to comments.Related content:
• The Walking Lunge
• The GHD Sit-up
• The Kipping Pull-up
Wednesday 181107
21-15-9 reps for time of:
Overhead squats
Box jumpsMen: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. boxScroll for scaling options.
Post time to comments.Related content:
• The Overhead Squat
• The Box Jump
Karen
Karen
For time:
150 wall-ball shotsMen: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. targetScroll for scaling options.
Post time to comments.Compare to 170105.
Related content:
• The Wall Ball
• Scaling "Karen" With CrossFit X-treme Athletics
Wednesday 181031
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for timeStart a clock and begin an attempt at each exercise every 3 minutes.
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Post score for each exercise to comments.Related content:
• The Pull-Up
• L-Sit Variations
Friday 181102
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbellMen: 75-lb. SDHP
Women: 55-lb. SDHPScroll for scaling options.
Post time to comments.Compare to 140924.
Related content:
• The Sumo Deadlift High Pull
Saturday 181027
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swingsMen: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebellScroll for scaling options.
Post rounds completed to comments.Related:
• The Box Jump
• The American Kettlebell Swing
Monday 181029
15-12-9 reps for time of:
Thrusters
Muscle-upsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Compare to 170120.
Related content:
• Coaching the Thruster
• The Kipping Muscle-Up