Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Three Parts For Time
3 Rounds of:
5 Hang Power Cleans (40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30 kg)
10 Sumo Deadlift High-Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Med Ball Push-Ups (20/14 lb)
50 Ball Slams (20/14 lb)
10 Rounds for Time
25 Double-Unders
10 D-Ball Slams (30/20 lb)
5 Ring Dips
For Time
1,000 meter Row
30 Sandbag Ball Slams (50/30 lb)
50 Toes-to-Bars
750 meter Row
35 Push-Ups
25 Sandbag Ball Slams (50/30 lb)
500 meter Row
20 Sandbag Ball Slams (50/30 lb)
20 Toes-to-Bars
Strength
Snatch (5x3@75% )
Complete a set every 1:45
Metcon
3 Rounds for Time
800m/700 Row
30 Med Ball Slams (50/35)
Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)
Metcon
For Time:
50 Yd Sled Push (3x45/2x45)
50 Slam Balls (50/30)
50 Yd Sled Push
35 Slam Balls
50 Yd Sled Push
20 Slam Balls
AMRAP in 23 minutes
10 min Amrap
50 Double Unders
10 Burpee Pull Ups
Rest 3 minutes
10 min Amrap
15 GHD's
10 D-Ball Slams (50/30)
Metcon
5 Rounds for Time
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint*
*Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row , Single Arm Dumbbell