Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Front Squat (5x3 @80%)
Every 1:45
Metcon
For Time:
250m Row
15 Clean and Jerks (135/95)
250m Row
12 Clean and Jerks
250m Row
9 Clean and Jerks
250m Row
Strength
Shoulder Press (5x5 @77.5%)
Every 2 mins
Metcon
3 Rounds for Time (1:2)
8 Squat Clean (185/125)
6 Squat Clean (205/135)
4 Squat Clean (225/145)
2 Squat Clean (245/155)
*if possible do in 3 person groups
*other two people switch weights out while 1 person does entire ladder
Strength
Bench Press (5x1 @82.5%)
Every 1:15
Metcon
For Time (with a Partner)
2000m Row
50 Squat Cleans (205/135)
Strength:
Front Squat (5x3 @77.5%)
Every 1:30
Metcon
For Time:
12-9-6-6-9-12
Power Clean (155/105)
30 Yard Sled Push (4x45/3x45)
Strength
Deadlift (5x5 @75%)
Every 2 mins
Metcon
For Time
4 sets
25/20 Cal Ski
10 Squat Clean
- Rest 3:00 b/t -
- 5 min time cap per round -
Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145
Strength
Shoulder Press (5x1 @80%)
Every 1:15
Metcon
3 Rounds for reps
AMRAP 5:00
10 Lateral burpee over bar
5 Power Cleans
Rest 3:00 b/t
set 1-155/105
set 2-185/125
set 3-205/135
"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
Shoulder Press (5x3 @75%)
Every 90 secs
Metcon
AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 4 mins -
AMRAP 6:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 3 minutes -
AMRAP 4:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
Strength
Shoulder Press (5x5 @70%)
Every 2 mins
Metcon
6 sets for Time
15 Cal Assault Bike
12 Lateral Burpee over Bar
9 Clean and Jerk
Set 1/2-135 rest :90 b/t
Set 3/4-155 rest 2:00 b/t
Set 5/6-185 rest 2:30 b/t
Strength
Shoulder Press (5 RM)
10 mins
Metcon
3 sets
AMRAP 5
10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 115/75#
rest 1:00 b/t