Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180721
10 1-minute rounds of:
25 squats
Max reps of clean and jerksRest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.Scroll for scaling options.
Tuesday 180717
7 rounds of:
15 hip-back extensions
3 strict muscle-upsScroll for scaling options.
Compare to 140515.
Related:
• CrossFit WOD 180717 Tips With Rory McKernan
• The GHD Hip & Back Extension
• The Strict Muscle-Up
Friday 180713
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m rowScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180713 Tips With Rory McKernan
• Rowing: Back Angle
Saturday 180714
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-upsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Compare to 150304.
Related:
• CrossFit WOD 180714 Tips With Rory McKernan
• The Overhead Lunge
Sunday 180715
Front squat 3-3-3-3-3 reps
Scroll for scaling options.
Post loads to comments.Compare to 170127.
Related:
• CrossFit WOD 180715 Tips With Rory McKernan
• Coaching the Front Squat
Tuesday 180710
5 rounds for time of:
5 deadlifts
10 burpeesMen: 275 lb.
Women: 185 lb.Scroll for scaling options.
Post time to comments.Compare to 120819.
Related:
• CrossFit WOD 180710 Tips With Rory McKernan
• Deadlift Set-Up With Austin Malleolo
Wednesday 180711
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-upsMen: 55-lb. dumbbell
Women: 40-lb. dumbbellScroll for scaling options.
Post time to comments.Compare to 151204.
Related:
• CrossFit WOD 180711 Tips With Rory McKernan
• The Dumbbell Power Snatch
• The Single-Dumbbell Overhead Squat
Friday 180706
10 rounds for time of:
Swim 100 yards
Rest 1 minuteScroll for scaling options.
Post time to comments.Compare to 150802.
Related:
• CrossFit WOD 180706 Tips With Rory McKernan
• Swim Tips for CrossFitters Part 1 With Chris Michelmore
Saturday 180707
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walkMen: 185 lb.
Women: 135 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180707 Tips With Rory McKernan
• The Handstand Walk
• The Wall Walk
Monday 180709
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squatsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post rounds completed to comments.Compare to 170724.
Related:
• CrossFit WOD 180709 Tips With Rory McKernan
• Overhead Squat Therapy