Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 120908
Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Sunday 211003
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 191201.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Thursday 230406
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 211003.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Friday 230331
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, 15 seconds
Rest 45 seconds
♀ 95 lb ♂ 135 lb
Post total reps for all five rounds to comments.
Scaling:
Today we have 1:3 work-rest intervals. Reduce the load if you are unable to hold on to the bar and maintain proper technique for 15 seconds. For the L-sit hold, watch The L-Sit and work for quality.
Intermediate Option:
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, bent at the knee, 15 seconds
Rest 45 seconds
♀ 75 lb ♂ 115 lb
Beginner Option:
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
Plank hold, 15 seconds
Rest 45 seconds
♀ 35 lb ♂ 45 lb
Monday 211011
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 95 lb. ♂ 135 lb.
Post total muscle-ups and total clean and jerks to comments.
Compare to 120423.
Scaling:
Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.
Intermediate Option:
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 75 lb. ♂ 115 lb.
Beginner Option:
8 1-minute rounds for max reps of:
20 seconds of 2 ring rows + 2 jumping ring dips
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 35 lb. ♂ 45 lb.