Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180217
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
Sunday 180211
Front squat 10-10-10-10-10 reps
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Post loads to comments.Compare to 150213.
Related:
• CrossFit WOD 180211 Tips With Rory McKernan
• The Front Squat
Monday 180212
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerksIncrease weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180212 Tips With Rory McKernan
• The Rope Climb (Basket)
• Chad Vaughn, 315-lb. Clean and Jerk
Tuesday 180213
3 rounds for time of:
800-meter run
25 toes-to-bars
25 deadliftsMen: 225 lb.
Women: 155 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180213 Tips With Rory McKernan
• The Kipping Toes-To-Bar
• The Deadlift
Wednesday 180207
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lungesMen: 60-lb. dumbbell
Women: 40-lb. dumbbellScroll for scaling options.
Post rounds completed to comments.Compare to 170112.
Related:
• CrossFit WOD 180207 Tips With Rory McKernan
• The GHD Sit-Up
• The Dumbbell Overhead Lunge
Thursday 180208
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push pressesMen: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push pressScroll for scaling options.
Post rounds completed to comments.
Compare to 150331.Related:
• CrossFit WOD 180208 Tips With Rory McKernan
• The Deadlift
• The Push Press
Kelly
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shotsMen: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 160617.
Related:
• CrossFit WOD 180209 Tips With Rory McKernan
• From the Vault: WOD 120106 Demo: "Kelly" With Josh Everett
Saturday 180203
For time:
30 muscle-upsScroll for scaling options.
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Compare to 110401.Related:
• CrossFit WOD 180203 Tips With Rory McKernan
• The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups
T
T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprintRest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 poodScroll for scaling options.
Post time to comments.Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
Related:
• CrossFit WOD 180204 Tips With Rory McKernan
• The Kettlebell Swing
Monday 180205
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 repsTry to increase the load on each of the 15 reps.
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Post loads to comments.
Compare to 170617.Related:
• CrossFit WOD 180205 Tips With Rory McKernan
• The Shoulder Press
• The Push Press
• The Push Jerk