Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180331
5 rounds for time of:
Swim 200 meters
Rest 2 minutesScroll for scaling options.
Sunday 180401
2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minuteScroll for scaling options.
Tuesday 180327
For time:
100 wall-ball shotsMen: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. targetScroll for scaling options.
Tama
Tama
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.Scroll for scaling options.
Thursday 180329
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 repsScroll for scaling options.
Saturday 180324
Deadlift 5-5-3-3-3-1-1-1-1 reps
Scroll for scaling options.
Sunday 180325
Hang power snatch 3-3-3-3-3 reps
Scroll for scaling options.
Wednesday 180321
4 rounds for time of:
15 box jumps
Run 400 metersMen: 36-in. box
Women: 30-in. boxScroll for scaling options.
Friday 180323
Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-upsThis is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.Read the scorecard for full event details.
Monday 180319
Hansen
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-upsMen: 2-pood kettlebell
Women: 1.5-pood kettlebellScroll for scaling options.