Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 110916
Five rounds for time of:
35 Double-unders
Run 200 metersJesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz 6:04.
Post time to comments.Compare to 050804.
Friday 110902
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee
Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47.
Post time to comments.
Monday 031201
For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang
Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.
Tuesday 230808
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.
Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees
Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees
Wednesday 210317
3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters
♀ 25-lb. DBs ♂ 40-lb. DBs
Post time to comments.
Scaling:
Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.
Intermediate Option:
3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters
♀ 20-lb. DBs ♂ 30-lb. DBs
Beginner Option:
3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters
♀ 8-lb. DBs ♂ 15-lb. DBs