Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 070311
Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps
Saturday 210904
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Post time for each interval to comments.
Compare to 180308.
Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.
Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters
Saturday 101106
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
Chris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster, Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9 thruster (20' rope), Kevin Montoya 10 rounds + 7 thruster, Karianne Dickson 11 rounds + 8 thruster (25lb).
Post rounds completed to comments.
Sunday 210627
For time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses
Post time to comments.
Compare to 200707.
Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.
Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses
Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses
♀ 35 lb. ♂ 55 lb.
Monday 231113
Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses
Post time to comments.
Compare to 070113.
Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.
Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses
Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses
♀ 45-lb barbell
♂ 65-lb barbell
Movement Resources:
The Bench Press
Rowing Technique