Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Bench Press (9x3 @82.5%)
Every 1:15
Metcon
For Time (with a Partner)
200/170 Cal. Row
100 Burpee Box Jump Overs (24/20)
40 Sand Bag Cleans (150/100)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
Strength
Squat Clean and Jerk (3x1 @ 85%)
3 sets
3 SC + 1 Jerk @75%
2 SC + 1 Jerk @80%
1 SC + 1 Jerk @85%
* Every 5 mins complete 1 set *
Metcon
3 Rounds for Time
30 Dumbbell Snatch (50/35)
30 Box Jump Overs (24/20)
*15 min Time Cap*
4 Rounds for Time
20 Burpee Box Jump Overs (24/20)
10 Sand Bag Cleans (150/100)
- rest 3 mins b/t rds -
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser
Every 2 mins
Metcon
12 min Amrap
3-6-9-12. . . .
Box Jump Overs (30/24)
Dumbbell Snatch (75/50)
Strength
Deficit Deadlifts
6x4 @77.5%
Standing on a 2" riser12 mins
Metcon
15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups
Metcon
For Time:
100 cal row
80 wall ball, 20 / 14 lb.
60 GHD
40 box jump over, 24" / 20"
96’ Overhead walking lunge double KB, 53 / 35 lb.
25 min Time Cap
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.
Strength
Shoulder Press (3x10 @70%)
Every 2:30
Metcon
For Time:
27-21-15-9
Cal. Assault Bike
Burpee Box Jump Overs (24/20)
Hidalgo
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles