Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 211006
Front squat 10-5-3-1-1-1-3-5-10 reps
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Compare to 150711.Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Tuesday 211005
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 40 lb. DBs ♂ 60 lb. DBs
Post completed rounds to comments.
Compare to 170628.Scaling:
Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 30 lb. DBs ♂ 45 lb. DBs
Beginner Option:
Complete as many rounds as possible in 9 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 20 lb. DBs ♂ 30 lb. DBs
Sunday 211003
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 secondsPost total distance rowed to comments.
Compare to 191201.Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 secondsBeginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Saturday 211002
Heavy Grace
30 clean and jerks for timePick a load that is heavier than the last time you performed Grace.
Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.
Post time and load to comments.
Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.
Friday 211001
Kelly
5 rounds for time of:Run 400 meters
30 box jumps
30 wall-ball shots♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ballPost time to comments.
Compare to 190722.Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots♀ 20-inch box, 14-lb. Ball
♂ 24-inch box, 20-lb. BallBeginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Wednesday 210929
Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
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Compare to 200110.Scaling: All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.
Beginner Option:
Thruster 5-5-3-3-3-1-1-1-1 reps
Tuesday 210928
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.
Post time and number of pulls each round to comments.
Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.Intermediate Option:
5 rounds for time of:Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.
Beginner Option:
3 rounds for time of:Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.
Monday 210927
50-30-20 reps for time of:
Thrusters
Pull-ups♀ 45 lb. ♂ 65 lb.
Post time to comments.
Compare to 061207.Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups♀ 35 lb. ♂ 55 lb.
Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups♀ 15 lb. ♂ 22 lb.
Saturday 210925
2 rounds for time of:
50-cal. row
25 handstand push-upsPost time to comments.
Compare to 180928.Scaling:
Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.Intermediate Option:
2 rounds for time of:
50-cal. row
15 handstand push-upsBeginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups
Friday 210924
For time:
30 strict muscle-ups
Post time to comments.
Compare to 160820.Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-upsBeginner Option:
10 rounds for time:
3 ring rows
3 push-ups