Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 110811
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
Saturday 240217
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb
Post time to comments.
Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.
Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run
♀ 35 lb
♂ 45 lb
Resources:
The Overhead Squat
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Taken at CrossFit Fury in Goodyear, Arizona.
Saturday 210417
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 185 lb. ♂ 275 lb.
Post total completed to comments.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.
Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb. ♂ 185 lb.
Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb. ♂ 115 lb.
Monday 220117
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 185 lb ♂ 275 lb
Post total completed to comments.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.
Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb ♂ 185 lb
Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb ♂ 115 lb
Friday 240607
CrossFit Service Cup, Workout 1
Daniel
For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups
♀ 65 lb
♂ 95 lb
Time cap: 20 minutes
Compare to 221221.
Post time or reps to comments.
Scaling:
Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.
This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.
Intermediate option:
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups
♀ 45 lb
♂ 65 lb
Beginner option:
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups
♀ 35 lb
♂ 45 lb
Resources:
The Kipping Pull-up
The Thruster
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