Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
22 Deadlifts (315/185 lb)
Farmer's Carry (45/25 lb) to top of inner loop of the hill
22 Dumbbell Thrusters (45/25 lb)
Farmer's Carry (45/25 lb) to bottom of inner loop
Run to Pull-Up Bar
22 Chest-to-Bar Pull-Ups
Run to top of outer loop
22 Overhead Squats (95/65 lb)
Run to bottom of inner loop
Saturday 240427
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry
♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells
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Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.
Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry
♀ 65-lb barbell and 20-lb dumbbells
♂ 95-lb barbell and 35-lb dumbbells
Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk
Find a gym near you:
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Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
Wednesday 240612
3 rounds for time:
400-meter farmers carry
35 GHD sit-ups
♀ 20-lb dumbbells
♂ 35-lb dumbbells
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Scaling:
Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each farmers carry should take no more than 5 minutes to complete. Expect the sit-ups to make the carries a bit more challenging. Focus on standing up taller on the carries to help open up your lungs so you can breathe more efficiently. Less-experienced athletes should reduce the load of the dumbbells, the distance of the farmers carry, and the difficulty of the sit-up. Work hard and have fun today!
Intermediate option:
3 rounds for time:
400-meter farmers carry
20 GHD sit-ups to parallel
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Beginner option:
3 rounds for time:
200-meter farmers carry
15 AbMat sit-ups
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
The Dumbbell Farmers Carry
The GHD Sit-up
The AbMat Sit-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.
Saturday 240302
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 30-lb dumbbells
♂ 45-lb dumbbells
Compare to 210313.
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Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.
Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry
♀ 10-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry
The Fun Starts Here
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Find a gym near you:
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Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.