Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Saturday 220326
Shoulder press 10-10-10-10-10 reps
Post loads to comments.
Compare to 200423.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Thursday 220324
Complete as many rounds as possible in 7 minutes of:
10 squat cleans
20 sit-ups♀ 65 lb ♂ 95 lb
Post rounds completed to comments.
Compare to 100506.Scaling:
This couplet is light and short. Choose a weight for the squat clean that allows you to complete the reps in 1-2 sets each round.Beginner Option:
Complete as many rounds as possible in 7 minutes of:
10 squat cleans
20 sit-ups♀ 22 lb ♂ 35 lb
Wednesday 220323
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups♀ 24-in box ♂ 30-in box
Post rounds completed to comments.
Compare to 200720.Scaling:
Consider the benchmark Cindy and choose modifications that are more challenging than your last performance.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
7 ring push-ups
20 box step-ups♀ 24-in box ♂ 30-in box
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 assisted push-ups
20 box step-ups♀ 16-in box ♂ 20-in box
Tuesday 220322
5 rounds for time of:
15 barbell lunges
75 double-unders♀ 95 lb ♂ 135 lb
Post time to comments.
Scaling:
Reduce the load on the lunges. If you are not proficient on the double-unders, reduce the reps or work on double-unders for 2:00 each round.Intermediate Option:
5 rounds for time of:
15 barbell lunges
50 double-unders♀ 65 lb ♂ 95 lb
Beginner Option:
4 rounds for time of:
15 lunges
50 single-unders
Sunday 220320
Back squat 1-1-1-1-1-1-1 reps
Post load to comments.
Compare to 181021.Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.Beginner Option:
Back squat 3-3-3-2-2-1-1-1 reps
Saturday 220319
Five 3-minute rounds of:
10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.♀ push press 105 lb, pull-up 25-20-15-10-5 lb
♂ push press 155 lb, pull-up 35-30-25-20-15 lbPost reps completed each round to comments.
Scaling:
Reduce the weight on both exercises. Choose a weight you can use to complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.Intermediate Option:
Five 3-minute rounds of:10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.♀ push press 95 lb, pull-up 20-15-10-5-5 lb
♂ push press 135 lb, pull-up 30-25-20-15-10 lbBeginner Option:
Three 3-minute rounds of:10 push presses
Max-rep assisted pull-ups
Rest 2 minutes between rounds.♀ barbell-75 lb.
♂ barbell-55 lb.
Friday 220318
Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 toes-to-bars
10 box jumps♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in boxPost rounds completed to comments.
Compare to 110926.Scaling:
Choose modifications that allow you to complete each set with minimal rest. Intermediate athletes can do this workout as prescribed, while deconditioned athletes should limit the number of rounds.Beginner Option:
4 rounds for time of:
10 wall-ball shots
10 hanging knee raises
10 box jumps♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box
Wednesday 220316
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 210719.Scaling:
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Tuesday 220315
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-upsEach time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
Post number of strict pull-ups completed each round to comments. Compare to 210102.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.Beginner Option:
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows
Monday 220314
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m rowPost time to comments.
Compare to 210426.Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m rowBeginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row