Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Tuesday 140429
For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders
Wednesday 230920
2023 Games test: “Intervals"”
For time:
21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Beginner option:
For time:
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
Rest 2 minutes
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
Friday 240628
Guest Programmer – Christian Harris
June 24-July 7, 2024
Operation Red Wings
For time:
3/4-mile run (1,200 meters)
Then,
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats
♀20-inch box and a 53-lb kettlebell
♂24-inch box and a 70-lb kettlebell
On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.
- ¾-mile run to commemorate the three out of four SEALs killed on the ground
- 16 rounds to commemorate the 16 service members killed during the rescue attempt
- 8 toes-to-bars to commemorate the eight Night Stalkers
- 8 burpee box jump-overs to commemorate the eight SEALs
- 47 goblet squats for the MH-47 Chinook that was lost
Scaling:
This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.
Intermediate option:
For time:
3/4-mile run (1,200 meters)
Then,
12 rounds for time of:
6 knees-to-chest
6 burpee box jump-overs
Then,
47 goblet squats
♀20-inch box and a 35-lb kettlebell
♂24-inch box and a 53-lb kettlebell
Beginner option:
For time:
600-meter run
Then,
8 rounds for time of:
6 hanging knee raises
6 burpee box step-ups
Then,
47 air squats
♀12-inch box
♂20-inch box
Coaching Cues:
The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.
Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.
From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.
Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!
Resources:
Running Workshop: Pose Alignment
The Kipping Toes-to-bar
The Burpee Box Jump-Over
More on Operation Red Wings
Find a gym near you:
View the CrossFit map
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
Saturday 240622
Complete as many reps as possible in 14 minutes of:
1,200-meter ruck
24 toes-to-bars
12 push jerks
Max box step-ups with your ruck in the remaining time
♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box
Post total step-ups reps to comments.
Scaling:
Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.
Intermediate option:
Complete as many reps as possible in 14 minutes of:
1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time
♀ 95-lb barbell, 20-lb ruck, 20-inch box
♂ 135-lb barbell, 30-lb ruck, and 24-inch box
Beginner option:
Complete as many reps as possible in 14 minutes of:
800-meter run
24 hanging knee raises
12 push presses
Max box step-ups in the remaining time
♀ 35-lb barbell and 20-inch box
♂ 45-lb barbell and a 24-inch box
Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
The Toes-to-bar
The Push Jerk
The Push Press
Drills for the Toes-to-bar
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nam Vo of Jeff Adler at the 2022 Atlas Games in Montréal, Canada.