Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
50/40 Cal. Bike Erg
50 Push-Ups
50 Toes-to-Bars
- rest 5:00 -
40/30 Cal. Bike Erg
40 Push-Ups
40 Toes-to-Bars
- rest 5:00 -
30/20 Cal. Bike Erg
30 Push-Ups
30 Toes-to-Bars
Sunday 230108
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 30-lb DBs ♂ 45-lb DBs
Post total reps completed to comments.
Compare to 160517.
Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.
Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
♀ 15-lb DBs ♂ 20-lb DBs
Monday 230724
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike
Scaling:
Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.
Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike
Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 35 lb ♂ 45 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 45 lb ♂ 65 lb)
9-cal. bike
Sunday 221016
For time:
20-cal. bike
20 clean and jerks
20-cal. bike
♀ 105 lb ♂ 165 lb
Post time to comments.
Compare to 161212.
Scaling:
Reduce the load in order to complete the weightlifting portion of this workout with quick sets and minimal rest.
Intermediate Option:
For time:
20-cal. bike
20 clean and jerks
20-cal. bike
♀ 95 lb ♂ 135 lb
Beginner Option:
For time:
20-cal. bike
20 clean and jerks
20-cal. bike
♀ 35 lb ♂ 45 lb
Sunday 210523
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Echo Bike (calories)
Post time to comments.
Compare to 180416.
Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.
Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)
*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.
Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike