Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 040102
Seven rounds for time of:
Rope climb, 30 feet
Ring dips, 15 reps
"Toes to bar," 15 reps
Walking lunge, 10 steps
Wednesday 220511
Complete as many rounds as possible in 12 minutes of:
1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Post rounds completed to comments.
Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squats
Etc. adding 3 reps to the OHS each round.
♀ 22 lb ♂ 35 lb
Saturday 240316
Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀125 lb
♂185 lb
Post reps to comments.
Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.
♀95 lb
♂135 lb
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀35 lb
♂45 lb
Resources:
The Ring Dip
The Burpee
The Hang Power Clean
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Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.
Friday 210219
Workout 16.1
Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
♀ 65-lb. lunge ♂ 95-lb. lunge
Post rounds completed to comments.
Compare to 160226.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front-rack walking lunge
8 burpees
25-ft. front-rack walking lunge
8 jumping pull-ups
♀ 35-lb. lunge ♂ 45-lb. lunge
Foundations:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge or 10 assisted lunges
8 burpees to ground or elevated surface
25-ft. walking lunge or 10 assisted lunges
16 dumbbell rows (8 left/8 right)
♀ 10-lb. DB ♂ 15-lb. DB
Equipment Free:
Complete as many rounds and reps as possible in 20 minutes of:
50-ft. walking lunge
8 burpees
50-ft. walking lunge
8 handstand push-ups
Saturday 230318
IQF Test 2
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
♀ 50 lb
♂ 70 lb
Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.
Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers
♀ 35 lb ♂ 50 lb
Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders
♀ 10 lb ♂ 15 lb