Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 180810
Overhead squat 3-3-3-3-3 reps
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Post loads to comments.Compare to 180114.
Related:
• Overhead Squat Development With Pat Sherwood
• From the vault: WOD 130105 Demo With CrossFit Mayhem
Saturday 180811
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-barsMen: 205 lb.
Women: 135 lb.Scroll for scaling options.
Post rounds completed to comments.Related:
• Crazy-Time Power Cleans With Jesse Ward
• The Kipping Toes-to-Bar
Scaling
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerksUse a single, heavy dumbbell and alternate arms each rep.
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Wednesday 180808
Run 1 mile
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Post time to comments.Compare to 141218.
Related:
• Warm-Up With Chris Hinshaw
Thursday 180802
Marathon Row
For time:
Row 42,195 metersScroll for scaling options.
Post time to comments.Related:
• Rowing
• Rowing Course: Body Position
Saturday 180804
For time:
30 muscle-upsScroll for scaling options.
Post time to comments.Compare to 180203.
Related:
• The Strict Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups
Monday 180806
Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrustersMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post time to comments.Related:
• The Kipping Bar Muscle-Up
• The Kipping Chest-to-Bar Pull-Up
• The Kipping Pull-Up
Fight Gone Bad!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minuteMen: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. boxScroll for scaling.
Post total reps to comments.Compare to 160121.
Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad
Friday 180803
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 repScroll for scaling options.
Post total to comments.Compare to 180103.
Related:
• The CrossFit Total Results Breakdown
• The CrossFit Total
Friday 180727
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m runMen: 70-lb. dumbbells
Women: 45-lb. dumbbellsScroll for scaling options.
Post time to comments.Related:
• The Dumbbell Hang Snatch
• The Dumbbell Thruster