Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 181030
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
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Post loads to comments.Compare to 170813.
Related content:
• The Hang Power Snatch
Thursday 181025
Deadlift 1-1-1-1-1-1-1 reps
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Post loads to comments.Compare to 170723.
Related:
• The Deadlift
Bert
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Monday 181022
Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-upsScroll for scaling options.
Post rounds completed to comments.Related:
• The GHD Hip Extension
• The GHD Sit-Up
Tuesday 181023
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-undersMen: 50-lb. dumbbells
Women: 35-lb. dumbbellsScroll for scaling options.
Post rounds completed to comments.Related:
• The Dumbbell Push Press
Friday 181019
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatchThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post total reps for each exercise to comments.Related:
• Tabata With Erik Preston
• Read: Metabolic Conditioning
Sunday 181021
Back squat 1-1-1-1-1-1-1 reps
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Post loads to comments.Compare to 180305.
Related:
• The Back Squat
Monday 181015
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-undersScroll for scaling options.
Post loads and jump rope reps to comments.Compare to 161224.
Related:
• The Single-Dumbbell Overhead Squat
• Read: The Role of Bench Press in Strength Training
Wednesday 181017
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutesMen: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbellScroll for scaling options.
Post reps completed of each exercise to comments.Related:
• The Rope Climb (Wrapping)
• The Turkish Get-Up
Thursday 181018
4 rounds for time of:
20 squat cleans
800-m runMen: 115 lb.
Women: 75 lb.Scroll for scaling options.
Post time to comments.Related:
• Efficiency Tips: Barbell Cycling
• The Clean