Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 120131
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 repsMatt DellaValle 11:12, Cara Hipskind 15:26 (65lbs). Post time to comments.
Compare to 091017.
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.
Compare to 100525.
Monday 231218
5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.
Intermediate option:
5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.
Wednesday 231129
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post reps to comments.
Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.
Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
Saturday 110226
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).
Post time to comments.