Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 010926
Run 400 meters
Deadlift, 5-5-5 reps
Run 400 meters
Deadlift, 4-4-4 reps
Run 400 meters
Deadlift, 3-3-3 rep.
Run 400 meters
Deadlift, 2-2-2 reps
Run 400 meters
Deadlift, 1-1-1 repsNotes:
1. Don't hurry through this. Rest as needed to max output.
2. Max loads on lifts.
3. Run hard on sprints.
Friday 240510
Guest Programmer – Rob Lawson
April 30-May 12, 2024
5 sets for max reps:
On a 3-minute clock, complete:
400/500-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 35 lb
♂ 50 lb
Post total reps to comments.
Scaling:
This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.
There are a couple of goals for this workout:
Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.
With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!
Intermediate option:
5 sets for max reps:
On a 3-minute clock, complete:
350/400-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 20 lb
♂ 35 lb
Beginner option:
4 sets for max reps:
On a 3-minute clock, complete:
200/250-meter row
8 burpees
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 10 lb
♂ 15 lb
Resources:
Rowing
The Burpee
The Dumbbell Power Snatch
Learn More About Guest Programming
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.
Wednesday 010221
Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters
Saturday 240127
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.
The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.
Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 55 lb
♂ 75 lb
Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 35 lb
♂ 45 lb
Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach
Find a gym near you:
View the CrossFit map
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Tuesday 230808
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.
Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees
Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees