Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 180124
2 rounds for time of:
Run 1 mile
100 sit-upsScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180124 Tips With Rory McKernan
• The Sit-Up
• Warm-up With Chris Hinshaw
Friday 240405
For time:
40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run
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Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.
Intermediate option:
For time:
20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run
Beginner option:
For time:
20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run
Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw
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Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom
Friday 180706
10 rounds for time of:
Swim 100 yards
Rest 1 minute
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Compare to 150802.
Related:
• CrossFit WOD 180706 Tips With Rory McKernan
• Swim Tips for CrossFitters Part 1 With Chris Michelmore
Wednesday 180131
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
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Related:
• CrossFit WOD 180131 Tips With Rory McKernan
• Read: Warm and Happy
• The Sit-Up
• Rowing
Angie
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
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Compare to 160713.
Related:
• CrossFit WOD 180102 Tips With Rory McKernan
• The Kipping Pull-Up, The Push-Up, The AbMat Sit-Up, The Air Squat
• Benchmark Workouts
• CrossFit Problems: “About That Ass Rash …”