Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
19 D-Ball Squats (80/60 lb)
9 Cleans (165/115 lb)
17 Chest-to-Bar Pull-Ups
85 calorie Air Bike
13 Deadlifts (185/130 lb)
14 Burpees Over the Bar
40 Alternating Dumbbell Snatches (50/35 lb)
Wear a weight vest (20/14 lb)
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB
Monday 210524
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope
Post time to comments.
Compare to 150323.
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope
Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing
♀ 10-lb. DB
♂ 15-lb. DB
Wednesday 231025
For reps:
1:00 rope climbs
1:00 dumbbell squat snatches, alternating
2:00 rope climbs
2:00 dumbbell squat snatches, alternating
3:00 rope climbs
3:00 dumbbell squat snatches, alternating
♀ 35 lb ♂ 50 lb
Post reps to comments.
Scaling:
Modify the rope climb and reduce the load on the dumbbell.
Intermediate option:
For reps:
1:00 rope climbs
1:00 dumbbell squat snatches, alternating
2:00 rope climbs
2:00 dumbbell squat snatches, alternating
3:00 rope climbs
3:00 dumbbell squat snatches, alternating
♀ 25 lb ♂ 35 lb
Beginner option:
For reps:
1:00 rope climbs, lying to standing
1:00 dumbbell power snatch + overhead squat, alternating
2:00 rope climbs, lying to standing
2:00 dumbbell power snatch + overhead squat, alternating
3:00 rope climbs, lying to standing
3:00 dumbbell power snatch + overhead squat, alternating
♀ 5 lb ♂ 10 lb
Tuesday 231226
2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♀ 14-lb ball to 9-foot target, 35-lb dumbbell
♂ 20-lb ball to 10-foot target, 50-lb dumbbell
Post time to comments.
Scaling:
Today’s challenge is hanging on when you really want to rest. Scale the load of the dumbbell and the wall ball so you can maintain large sets.
Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♀ 10-lb ball to 9-foot target, 25-lb dumbbell
♂ 14-lb ball to 10-foot target, 35-lb dumbbell
Beginner option:
2 rounds for time:
30 alternating dumbbell snatches
30 wall-ball shots
♀ 6-lb ball to 9-foot target, 10-lb dumbbell
♂ 10-lb ball to 10-foot target, 15-lb dumbbell
Resources:
The Dumbbell Power Snatch
The Wall-Ball Shot
Dumbbell Smarts
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.