Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 210907
Shoulder press 5-5-5-5-5 reps
Post loads to comments.
Compare to 130731.Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Sunday 210905
Complete as many rounds as possible in 15 minutes:
25 toes-to-bars
50 burpees
75 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Post rounds completed to comments.
Scaling:
This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Saturday 210904
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 metersRest 1 minute between efforts.
Post time for each interval to comments.
Compare to 180308.Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters
Friday 210903
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders♀ 105 lb. ♂ 155 lb.
Post rounds completed to comments.
Scaling:
This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders♀ 85 lb. ♂ 125 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 single-unders♀ 45 lb. ♂ 65 lb.
Wednesday 210901
5 rounds for time of:
Run 400 meters
1 legless rope climb, 15 ft.
3 rope climbs, 15 ft.Post time to comments.
Scaling:
Reduce the reps or choose a challenging pull exercise for the rope climbs.Intermediate Option:
5 rounds for time of:
Run 400 meters
3 rope climbs, 15 ft.Beginner Option:
3 rounds for time of:
Run 400 meters
3 rope climbs, lying to standing
Tuesday 210831
For time:
10 muscle-ups
100 squats
10 muscle-ups
100-cal. rowPost time to comments.
Scaling:
Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.Intermediate Option:
For time:
7 muscle-ups
100 squats
7 muscle-ups
100-cal. rowBeginner Option:
For time:
5 sets of: 3 assisted pull-ups + 3 push-ups
50 squats
5 sets of: 3 assisted pull-ups + 3 push-ups
50-cal. row
Monday 210830
Push press 5-5-5-5-5 reps
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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Saturday 210828
For time:
75 kettlebell swings
Run 1 mile
75 kettlebell swings♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 141201.Scaling:
Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.Intermediate Option:
For time:
50 kettlebell swings
Run 1 mile
50 kettlebell swings♀ 12-kg KB ♂ 20-kg KB
Beginner Option:
For time:
30 kettlebell swings
Run 800 meters
30 kettlebell swings♀ 8-kg KB ♂ 12-kg KB
Friday 210827
10 rounds for time of:
5 front squats
5 parallette handstand push-ups♀ 145 lb. ♂ 205 lb.
Post time to comments.
Compare to 150309.Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb. plates♀ 110 lb. ♂ 165 lb.
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups♀ 35 lb. ♂ 55 lb.
Thursday 210826
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. boxPost time to comments.
Compare to 181001.Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. boxBeginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box