Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 180905
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swingsMen: 2-pood kettlebell
Women: 1.5-pood kettlebellScroll for scaling options.
Post rounds completed to comments.Compare to 150523.
Related:
• From the vault: "Nate" Demo, WOD for 121002
Friday 180907
3 rounds for time of:
800-m run
50 box jumpsMen: 24-in. box
Women: 20-in. boxScroll for scaling options.
Post time to comments.Related:
• The Box Jump
Tuesday 180904
Snatch 2-2-2-2-2-2 reps
Scroll for scaling options.
Post loads to comments.Compare to 120618.
Related:
• Chad Vaughn, 285-lb. Snatch
Saturday 180901
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minuteMen: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleansScroll for scaling options.
Post total reps completed to comments.Related:
• Register for "Saved by the Barbell" Workout for Kids
• The Deadlift
• The Hang Power Clean
Monday 180903
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-undersMen: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. boxScroll for scaling options.
Post time to comments.Related:
• The Dumbbell Push Jerk
Thursday 180830
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-upsMen: 75 lb.
Women 55 lb.Scroll for scaling options.
Post time to comments.Related:
• The Snatch
• The Push-Up
Friday 180831
Back squat 5-5-5-5-5 reps
Scroll for scaling options.
Post loads to comments.Compare to 180516.
Related:
• The Back Squat
Friday 180824
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrustersRest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.Scroll for scaling options.
Post number of thrusters completed after the row each round to comments.Related:
• The Thruster
• Improving the Thruster
Monday 180827
For time:
20 clean and jerksMen: 225 lb.
Women: 155 lb.Scroll for scaling options.
Post time to comments.Related:
• The Power Clean and Push Jerk
Tuesday 180828
2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squatsScroll for scaling options.
Post time to comments.Related:
• The GHD Sit-Up
• Establishing Capacity in the Hip Extension
• The Pistol