Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 180701
Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 repsScroll for scaling options.
Post loads to comments.Related:
• CrossFit WOD 180701 Tips With Rory McKernan
• The Bar Dip
• The Bench Press
• The Turkish Get-Up
Tuesday 220503
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 25-lb TGU ♂ 50-lb TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
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Compare to 201119.
Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.
Tuesday 210504
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell
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Compare to 200515.
Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.
Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing
♀ 5-lb. dumbbell
♂ 10-lb. dumbbell
Thursday 180426
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
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Related:
• CrossFit WOD 180426 Tips With Pat Sherwood
• Weighted Pull-Up Variations
Monday 180205
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
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Compare to 170617.
Related:
• CrossFit WOD 180205 Tips With Rory McKernan
• The Shoulder Press
• The Push Press
• The Push Jerk