Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Wednesday 180822
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 metersMen: 225 lb.
Women: 155 lb.Scroll for scaling options.
Post time to comments.Compare to 140909.
Related:
• The Deadlift
Thursday 180823
For time:
50 bar muscle-upsScroll for scaling options.
Post time to comments.Related:
• The Bar Muscle-Up With Boz
Sunday 180819
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpeesRest 3 minutes between rounds.
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Post number of burpees completed after the sprint each round to comments.Related:
• The Burpee
• Single-Under Warm-Up
Monday 180820
JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench pressesMen: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. ropeScroll for scaling options.
Post rounds completed to comments.Compare to 140816.
Related:
• The Overhead Squat: Simple Yet Nettlesome
• The Legless Rope Climb
Wednesday 180815
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheadsMen: 185 lb.
Women: 125 lb.Scroll for scaling options.
Post time to comments.Related:
• The Push Press
• The Push Jerk
Chelsea
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squatsIf you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you've finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.
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Post results to comments.Compare to 150904.
Related:
• The Kipping Pull-up
• The Push-up
• The Air Squat
Saturday 180818
Hang power clean 5-5-5-5-5 reps
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Post loads to comments.Related:
• The Hang Power Clean
Sunday 180812
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lungeMen: 20-lb. ball
Women: 14-lb. ballScroll for scaling options.
Post time to comments.Related:
• The Walking Lunge
• The Medicine-Ball Clean
Tuesday 180814
Sumo deadlift 3-3-3-3-3 reps
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Post loads to comments.Compare to 140812.
Related:
• The Sumo Deadlift