Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 180216
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-upsMen: 95 lb.
Women: 65 lb.Scroll for scaling options.
Post rounds completed to comments.
Compare to 050130.Related:
• CrossFit WOD 180216 Tips With Rory McKernan
• The Power Snatch
• The Muscle-Up
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
Thursday 180215
Row 5,000 meters
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Compare to 161222.Related:
• CrossFit WOD 180215 Tips With Rory McKernan
• Rowing
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.
Post time to comments.
Compare to 110401.Related:
• CrossFit WOD 180203 Tips With Rory McKernan
• The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups