Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Sunday 180729
20 rounds for time of:
Swim 50 yards
Rest 30 secondsScroll for scaling options.
Post time to comments.Related:
• Read: Torpedo School 2: Learn to Turn
Sunday 180722
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. ropeScroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180722 Tips With Rory McKernan
• The Kipping Handstand Push-Up
• Scaling the Handstand Push-Up (Pike Push-Ups)
Monday 180723
Run 15,000 meters
Scroll for scaling options.
Wednesday 180725
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-upsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180725 Tips With Rory McKernan
• The Sumo Deadlift High Pull
• Visual Cueing on the Sumo Deadlift High Pull
Thursday 180726
Split jerk 3-3-3-3-3-3-3 reps
Scroll for scaling options.
Post loads to comments.Compare to 160812.
Related:
• CrossFit WOD 180726 Tips With Rory McKernan
• The Split Jerk
• Footwork in the Split With Chad Vaughn
Wednesday 180718
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for timeScroll for scaling options.
Post loads and time in L-sit holds to comments.Compare to 161211.
Related:
• CrossFit WOD 180718 Tips With Rory McKernan
• L-Sit Variations
Thursday 180719
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-upsMen: 40-lb. dumbbells
Women: 25-lb. dumbbellsScroll for scaling options.
Post time to comments.Compare to 120211.
Related:
• CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge
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