Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 180924
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lungeMen: 50-lb. dumbbell
Women: 35-lb. dumbbellScroll for scaling options.
Tuesday 180925
Run 5,000 meters
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Post time to comments.Compare to 180502.
Related:
Pose-Running Drills: Lean and Pull
Wednesday 180919
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walksScroll for scaling options.
Post rounds completed to comments.
Thursday 180920
Complete as many reps as possible in 7 minutes of:
Bar-facing burpees
Sunday 180916
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-upsRest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-upsScroll for scaling options.
Post reps completed each round to comments.Related content:
• The Push Press
• Upright Torso In The Dip
Monday 180917
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.Men: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Related content:
• The Back Squat
Thursday 180913
4 rounds for time of:
25-cal. row
25 burpeesScroll for scaling options.
Post time to comments.Related content:
• Rowing Course: Body Position
• The Burpee
Saturday 180915
Deficit deadlift 5-5-5-5-5 reps
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
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Post loads to comments.Related content:
• The Deadlift
Sunday 180826
Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walkScroll for scaling options.
Post time to comments.Related:
• The Kipping Toes-to-Bar
• The Handstand Walk
• The Wall Walk
Wednesday 180912
For time:
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.Scoll for scaling options.
Post time to comments.