Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 180123
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-upsMen: 165 lb.
Women: 115 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180123 Tips With Rory McKernan
• The Hang Clean
Nancy
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 95 lb.
Women: 65 lb.
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Compare to 160729.
Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: "Nancy" WOD Demo
• From the vault: WOD 120603: "Nancy" Demo With Reebok CrossFit Velocity
Monday 180212
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180212 Tips With Rory McKernan
• The Rope Climb (Basket)
• Chad Vaughn, 315-lb. Clean and Jerk
Thursday 180524
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups
Men: 55-lb. dumbbell
Women: 40-lb. dumbbell
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Compare to 151228.
Related:
• CrossFit WOD 180524 Tips With Rory McKernan
• The Bar Muscle-Up With Boz
• The Dumbbell Hang Snatch
Thursday 180719
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
Men: 40-lb. dumbbells
Women: 25-lb. dumbbells
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Post time to comments.
Compare to 120211.
Related:
• CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge