Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180512
3 rounds for time of:
50 medicine-ball cleans
Run 800 metersMen: 20-lb. ball
Women: 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 140614.
Related:
• CrossFit WOD 180512 Tips With Rory McKernan
• The Medicine-Ball Clean
Tuesday 180508
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleansMen: 155 lb.
Women: 105 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180508 Tips With Rory McKernan
• The Kipping Bar Muscle-Up
Thursday 180510
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minuteMen: 36-in. box
Women: 30-in. boxScroll for scaling options.
Post reps completed to comments.Related:
• CrossFit WOD 180510 Tips With Rory McKernan
Sunday 180506
Push press 3-3-3-3-3-3-3 reps
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Post loads to comments.Compare to 151018.
Related:
• CrossFit WOD 180506 Tips With Rory McKernan
• Points of Performance in the Push Press
Monday 180507
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 metersScroll for scaling options.
Post time and load to comments.Compare to 170101.
Related:
• CrossFit WOD 180507 Tips With Rory McKernan
• The Dumbbell Thruster
Thursday 180503
Front squat 1-1-1-1-1-1-1-1-1-1 reps
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Post loads to comments.Compare to 171213.
Related:
• CrossFit WOD 180503 Tips With Rory McKernan
• Front Squat Development With Pat Sherwood
Friday 180504
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-undersIf the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
Scroll for scaling options.
Post time to comments.Compare to last week.
Related:
• CrossFit WOD 180504 Tips With Rory McKernan
• Fixing Common Rowing Errors
Wednesday 180502
Run 5,000 meters
Scroll for scaling options.
Post time to comments.Compare to 160215.
Related:
• CrossFit WOD 180502 Tips With Rory McKernan
• 5K Trail Run With the CrossFit Media Team
Jack
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumpsMen: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. boxScroll for scaling options.
Post rounds completed to comments.Compare to 140324.
Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press
Saturday 180428
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-undersIf the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors