Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row
Strength
Bench Press (1RM)
Metcon
For Time:
1000m Row
50 Burpee Over Rower
1000m Row
Strength
Hang Power Snatch (1 Rep Max)
12 Mins
Metcon (3 Rounds for time)
Teams of 2
@ 8:00
100/80Cal. Row
30 Syncro Bar Facing Burpees
@ 16:00
100/80 Cal. Ski
30 Syncro BFB
@24:00
100/80Cal. Assault Bike
30 Syncro BFB
* 7 min Time Cap each workout, Split calories up as needed*
Strength
Snatches (10x3 (70%))
Every 1:15 (not touch and go)
Metcon (AMRAP - Rounds and Reps)
12 min Amrap
12 Burpees to Bar
Toes-to-Bars
5-10-15-20-25. . . .
For Time (with a Partner)
1 mile Run (together)
150 Burpee Pull-Ups (split)
1 mile Run (together)
Strength
Hang Power Clean (Heavy Single)
12 mins
Metcon
2 Rounds for Time
1000m Bike Erg
15 Burpee Box Jump Overs
9 Sand Bag cleans (150/100)
Strength
Front Squat (4x4 @90%)
Bench Press (4x4 @90%)
Metcon
4 Rounds for time
Every 5 mins
25/20 Cal. Row
20 Lateral Burpee over Rower
Strength
Front Squat (5x5 @85%)
Bench Press (5x5 @85%)
Diane
21-15-9 Reps for Time
Deadlifts, 225# / 155#
Handstand Push-ups
Strength
Deadlift (6x5 @80%)
Shoulder Press (6x5 @80%)
Metcon
10 Rounds for Time
Every 2 mins
15 Burpee Box Jump Overs (24/20)
Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)
Metcon
For Time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Wall Balls (20/14)
*15 min Time Cap *