Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
21-15-9
Overhead squats (115/75)
Box jumps (30/24)
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg
5 Rounds for Time (with a Partner)
60 Cal. Assault Bike
40 Burpee Box Jump Overs (24/20)
20 Power Snatch (155/105)
Metcon
2 rounds:
30/20 Cal. Row
30 GHD Sit-Ups
30/20 Cal. Bike Erg
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs (24/20)
Rest 5 mins b/t rds
Max Effort 500m Row
At 10:00 complete the following:
60 GHD's
20 Power Snatches (135/95)
60 Box Jump Overs (24/20)
Complete 3 Rounds
For Time:
40/30 Cal. Bike Erg
30 T2B
20 Burpee Box Jump Over (24/20) *
rest 5 mins b/t rds
* Box Jump Overs are regional standards (Hands can touch the box ) *
AMRAP in 20 minutes
7 Muscle Ups
4 Squat Snatch (185/125)
18 Burpee Box Jumps Overs (40/30)
- Happy 4th of July -
Teams of 2
20 min Amrap
Partner 1: Max Cal. Assault Bike
Partner 2: 1 rd 15 Hang Power Cleans (95/65)
15 Box Jump Overs (24/20)
15 Pull Ups
*Score rounds completed (rounds box) and total calories (reps box)*
Shoulder Press (3x10 @60%)
Every 2:30
Teams of 2
12 min Amrap
3-6-9-12-15. . . .
Box Jump Overs (24/20)
DB Hang Clean and Jerk (50s/35s)
Partner 1 completes the 3's,
Partner 2 completes the 6's
Continue to alternate rds for 12 mins