Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 180201
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squatsScroll for scaling options.
Post rounds completed to comments.Compare to 091122.
Related:
• CrossFit WOD 180201 Tips With Rory McKernan
• The Burpee
• The Back Squat
Wednesday 230830
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 125 lb, 20-in box
♂ 185 lb, 24-in box
Post reps completed to comments.
Scaling:
Experienced athletes should choose a weight on the overhead squat that they can pull from the ground and perform at least 10 overhead squat reps when fresh. Newer athletes should significantly reduce the weight. Reduce the height on the box in order to keep pushing the pace.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 85 lb, 20-in box
♂ 125 lb, 24-in box
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box step-ups
2 overhead squats
10 burpee box step-ups
3 overhead squats
10 burpee box step-ups
Continue until time expires, adding 1 overhead squat each round.
♀ 35 lb, 12-in box
♂ 45 lb, 20-in box
Nancy
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 95 lb.
Women: 65 lb.
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Post time to comments.
Compare to 160729.
Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: "Nancy" WOD Demo
• From the vault: WOD 120603: "Nancy" Demo With Reebok CrossFit Velocity
Thursday 180208
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press
Scroll for scaling options.
Post rounds completed to comments.
Compare to 150331.
Related:
• CrossFit WOD 180208 Tips With Rory McKernan
• The Deadlift
• The Push Press
Thursday 180607
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell
Scroll for scaling options.
Post rounds completed to comments.
Compare to 121220.
Related:
• CrossFit WOD 180607 Tips With Rory McKernan
• The Wall Ball