Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Front Squat (5x5 @77.5%)
Every 2 mins
Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -
Strength
Shoulder Press (5x5 @75%)
Every 2 mins
Metcon
3 Rounds for Time
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)
- Rest 3 mins b/t sets -
- 7 min time cap per round -
Strength
Front Squat (5x1 @80%)
Every 1:15
Metcon
5 Rounds for time
25 wallball w/ 20#
15 burpee BJO 30"
"Lumberjack 20"
For Time
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Strength
Front Squat (3 RM)
10 mins
Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)
Strength
Shoulder Press (1 RM)
10 mins
Metcon
Every 2 mins for 10 rds (20 minutes)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)
For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups
3 Rounds for Time
40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)
rest 3:00 b/t sets
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb.
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box