Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 210923
Back squat 10-5-3-1-1-1-3-5-10 reps
Post loads to comments.
Compare to 150514.Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Tuesday 210921
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. boxPost time to comments.
Compare to 180903.Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. boxBeginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box
Monday 210920
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170622.Scaling:
This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest.Intermediate Option:
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees♀ 55 lb. ♂ 75 lb.
Beginner Option:
3 rounds for time of:
12-cal. row
9 hang power snatches
6 burpees♀ 35 lb. ♂ 45 lb.
Sunday 210919
For time:
800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. targetPost time to comments.
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. targetBeginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots♀ 10-lb. Ball
♂ 16-lb. ball
Friday 210917
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars♀ 135 lb. ♂ 205 lb.
Post rounds completed to comments.
Compare to 180811.Scaling:
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars♀ 105 lb.♂ 165 lb.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee-raises♀ 35 lb.♂ 55 lb.
Thursday 210916
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 201231.Scaling:
The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that allows you to complete the reps in 1-3 sets.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
10 dips
10 dumbbell Turkish get-ups♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 assisted push-ups
10 dumbbell Turkish get-ups♀ 10-lb. DB ♂ 15-lb. DB
Wednesday 210915
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Monday 210913
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. ropePost time to comments.
Compare to 200305.Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. ropeBeginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing♀ 45 lb. ♂ 65 lb.
Sunday 210912
50-40-30-20-10 reps for time of:
Double-unders
GHD sit-upsPost time to comments.
Scaling:
This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-upsBeginner Option:
50-40-30-20-10 reps of:
Single-unders
25-20-15-10-5 reps of:
Abmat sit-ups
Saturday 210911
3 rounds for time of:
Run 800 meters
Rest 2 minutesPost time to comments.
Compare 200605.Scaling:
These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.Beginner Option:
3 rounds for time of:
Run 600 meters
Rest 2 minutes