Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (in teams of 3)
5 rds each
21/15 Cal. Standing Bike Erg
9 Burpee Box Get Overs (48/42)
- Then -
3000m Ski Erg
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)
6 Rounds for time
Every 5 mins
21/18 Cal. Row
15 Burpee Over Rower
9 Power Snatch (135/95)
Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.
Metcon
10 min Amrap
200m Run
10 Bar Facing Burpees
For Time:
45 Wall Balls(30/20)
15 Burpee Box Jump Overs (48/42)*
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 Wall Balls (30/20)
* Use your hands to climb over the Box *
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)
6 Rounds for time
Every 5 mins
30 Wall Balls (20/14)
20/15 Cal. Ski
10 Burpee Pull Ups
10 Rounds for Time
Every 3 mins
10 T2B
10 Bar Facing Burpees
10 Thrusters (95/65)
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
For Time:
500m Ski
21 Burpee Pull Ups
500m Ski
15 Burpee Pull Ups
500m Ski
9 Burpee Pull Ups
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
3 Rounds for Time
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)