Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 120221
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs.
Post total to comments.Compare to 111030.
Saturday 101204
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Austin Malleolo: Clean 285, Bench 300, OHS 255 = 840 lbs
James Hobart: Clean 285, Bench 245, OHS 275 = 805 lbs
Lance Cantu: Clean 265, Bench 270, OHS 265 = 800 lbs
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Compare to 100126.
Saturday 101016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs
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Compare to 100724.
Friday 230210
For time:
10 box jumps
10 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
50 triple-unders
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Compare to 151019.
♀ 36-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 42-in box, 24-kg KB, 75-lb OHS, 20-lb ball
Scaling:
This chipper-style workout involves high-skill movements. If you do not have bar muscle-ups, pistols, or triple-unders, practice these skills prior to the workout. Choose modifications that allow you to work with minimal rest in order to keep intensity high.
Intermediate Option:
For time:
10 box jumps
7 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
100 double-unders
♀ 30-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 36-in box, 24-kg KB, 75-lb OHS, 20-lb ball
Beginner Option:
For time:
10 box jumps
10 jumping bar muscle-ups
20 kettlebell snatches
20 squats
30 hanging knee raises
15 overhead squats
40 sit-ups
20 medicine-ball cleans
25 burpees
50 single-unders
♀ 12-in box, 8-kg KB, 22-lb OHS, 6-lb ball
♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball
Sunday 111030
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Rich Froning: 335lb clean, 325lb bench, 360lb OHS
Aja Barto: 335lb clean, 325lb bench, 335lb OHS
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Compare to 101204.