Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 121009
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Monday 231113
Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses
Post time to comments.
Compare to 070113.
Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.
Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses
Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses
♀ 45-lb barbell
♂ 65-lb barbell
Movement Resources:
The Bench Press
Rowing Technique
Coffey
"Coffey"
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Sunday 210627
For time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses
Post time to comments.
Compare to 200707.
Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.
Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses
Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses
♀ 35 lb. ♂ 55 lb.
Tuesday 040817
For time:
21 Hip/Back Extensions
Run 400 meters
18 Hip/Back Extensions
Run 400 meters
15 Hip/Back Extensions
Run 400 meters
12 Hip/Back Extensions
Run 400 meters
9 Hip/Back Extensions
Run 400 meters
6 Hip/Back Extensions
Run 400 meters
3 Hip/Back Extensions
Run 400 meters
Use the snake motion depicted. No momentum.