Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 111011
Front squat 2-2-2-2-2-2-2-2-2-2 reps
Danny Nichols 415lbs. Post load(s) to comments.
Thursday 230202
For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
♀ 125 lb ♂ 185 lb
Post time to comments.
Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.
Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs
♀ 105 lb ♂ 155 lb
Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing
♀ 45 lb ♂ 65 lb
Sunday 110320
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Chris Spealler 4:47. Post time to comments.
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs.
Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs.
Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs.
James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs.
Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs.
Post reps for both exercises in all rounds.
Compare to 110415.
Friday 231013
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats
*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.
♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats
Post time to comments.
Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:
Tabata hollow rocks or hollow hold
*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.
Post time and results to comments.
Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats
Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats