Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Tuesday 180320
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-upsScroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180320 Tips With Jason Ackerman
• Rowing
• The Push-Up
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.
Diane
Workout 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each setTime cap: 9 minutes
Read the scorecard for full event details.
Saturday 180317
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-upsUse one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbellsScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180317 Tips With Jason Ackerman
• Weighted Pull-Up Variations