Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Tuesday 180313
Bench press 5-5-5-5-5 reps
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Thursday 180315
4 rounds, each for time, of:
Bike 1 mileRest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.Scroll for scaling options.
Sunday 180311
Clean and jerk 3-3-3-3-3 reps
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Monday 180312
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squatsThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squatsScroll for scaling options.
Time cap:
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-upsMen perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatchesTime cap: 14 minutes
Read the scorecard for full event details.
Wednesday 180307
5 rounds for time of:
Run 400 meters
15 thrustersMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Thursday 180308
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.Scroll for scaling options.
Sunday 180304
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-upsScroll for scaling options.
Monday 180305
Back squat 1-1-1-1-1-1-1 reps
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