Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Skill Work
Kipping HSPU
Metcon
4 Rounds for Time
25/20 Cal. Assault Bike
25 Yard DB Lunge Walk (60s/40s)*
* DB's can sit anywhere on shoulders *
Ledesma
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
Russell Berger 14 rounds + 3 HSPU (5" deep HSPU), Heather Bergeron 10 rounds + 12 cleans (1" deep HSPU, 14lb ball), Austin Malleolo 10 rounds + 3 HSPU (shoulder to parallette), Kevin Montoya 10 rounds + 2 HSPU (head to floor HSPU), Kristan Clever 8 rounds + 9 cleans (6" deep HSPU), Rebecca Voigt 4 rounds (6" deep HSPU).
Post rounds completed to comments.
Wednesday 230222
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk
♀ 45-lb DBs ♂ 65-lb DBs
Post rounds completed to comments.
Compare to 160326.
Scaling:
Choose a dumbbell weight that allows you to complete at least one round of the farmers carry without taking a break. Compare to 230205 and work on quality handstand walks.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk
♀ 30-lb DBs ♂ 45-lb DBs
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter bear crawl
♀ 10-lb DBs ♂ 15-lb DBs
Thursday 221020
5 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry
♀ 35-lb DBs ♂ 50-lb DBs
Post time to comments.
Scaling:
Choose a dumbbell weight that allows you to complete 10 consecutive thrusters when fresh.
Intermediate Option:
5 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
3 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry
♀ 10-lb DBs ♂ 15-lb DBs
Wednesday 210609
Online Semifinals Event 3
For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders
♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap.
Post time to comments.
Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.
Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders