Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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)
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
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
15 min Amrap
200m Run
5-10-15-20 -25 . . .
15 GHD's
Strength
Bench Press (5x3)
Every 2 mins, Add weight each set
Metcon
10 Rounds for Time
10 Inverted Ring Row
10 Push Ups
Metcon
For Time:
50 GHD's
50 Abmat Sit Ups
50 T2B
Metcon
3 Rounds for Time
30 GHD's
10 Squat Cleans (185/125)
Strength
Squat Clean (1 Rep Max)
Strength
Deficit Deadlifts (8x2 @87.5%)
Standing on a 2" riser12 mins
Metcon
10 min Amrap
200/175m Row
20/15 Push Ups
-Rest 3 minutes-
10 min Amrap
20/15 Cal. Assault Bike
20 GHD's
Strength
3 position snatch (5x1)
1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang
Metcon
For Time:
30-20-10
GHD's
Thrusters (95/65)
For Time:
50-35-20
GHD's
20-15-10
Shoulder to Overhead (155/105)
Metcon
For Time:
100 cal row
80 wall ball, 20 / 14 lb.
60 GHD
40 box jump over, 24" / 20"
96’ Overhead walking lunge double KB, 53 / 35 lb.
25 min Time Cap
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.
Strength
Shoulder Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
15 min Amrap
20 Wall Ball (20/14)
20 GHD's