Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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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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.
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Post time to comments.Compare to last week.
Related:
• CrossFit WOD 180504 Tips With Rory McKernan
• Fixing Common Rowing Errors
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
Wednesday 180502
Run 5,000 meters
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Post time to comments.Compare to 160215.
Related:
• CrossFit WOD 180502 Tips With Rory McKernan
• 5K Trail Run With the CrossFit Media Team
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.
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Post time to comments.Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors
Sunday 180429
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 repsScroll for scaling options.
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Related:
• CrossFit WOD 180429 Tips With Pat Sherwood
• Overhead Squat Development With Pat Sherwood
• The Snatch Balance
• The Hang Snatch
Otis
Otis
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
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