Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 131206
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Saturday 220910
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
♀ 185-lb deadlift, 75-lb push press
♂ 275-lb deadlift, 115-lb push press
Post rounds completed to comments.
Compare to 210502.
Scaling:
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.
Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
♀ 125-lb deadlift, 55-lb push press
♂ 185-lb deadlift, 85-lb push press
Beginner Option:
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
♀ 75-lb deadlift, 35-lb push press
♂ 115-lb deadlift, 45-lb push press
Sunday 210502
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses
♀ 185-lb. deadlift, 75-lb. push press
♂ 275-lb. deadlift, 115-lb. push press
Post rounds completed to comments.
Compare to 180208.
Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
Intermediate Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses
♀ 125-lb. deadlift, 55-lb. push press
♂ 185-lb. deadlift, 85-lb. push press
Beginner Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses
♀ 75-lb. deadlift, 35-lb. push press
♂ 115-lb. deadlift, 45-lb. push press
Saturday 101016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs
Post total to comments.
Compare to 100724.
Wednesday 211027
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 75/115 lb.
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 135/205 lb.
Each time you break, perform 30 squats
Post number of presses and cleans completed to comments. Compare to 150518.
Scaling:
Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 65/95 lb.
Each time you break, perform 35 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 115/175 lb.
Each time you break, perform 30 squats
Beginner Option:
Complete as many reps as possible in 5 minutes of:
Shoulder presses at 35/45 lb.
Each time you break, perform 50 single-unders
Rest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
Hang power cleans at 65/95 lb.
Each time you break, perform 20 squats