Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Weighted Step Ups (50/35)
50 Pull Ups
35 Weighted Step Ups
35 Pull Ups
20 Weighted Step Ups
20 Pull Ups
For Time (in a Team of 3)
200 calorie Assault Bike
150 Pull-Ups
100 Burpee Box Jump Overs (24/20 in)
For Time
4 Rounds of:
25/20 calorie Assault Bike
50 Air Squats
Then, perform:
100 Pull-Ups
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
Squat Clean (1 Rep Max)
12 mins
Metcon (2 Rounds for reps)
5 min Amrap
Max Cal. Assault Bike
- into -
10 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-Ups
9 Front Squats, 185#
For Time (with a Partner)
1 mile Run (together)
150 Burpee Pull-Ups (split)
1 mile Run (together)
Strength
Hang Power Clean (Heavy 2 rep)
12 mins
Metcon
For Time (with a Partner)
100 Cal. Assault Bike
75 Syncro Pull-Ups
50 Thrusters (135/95)
Strength
Deadlift (5x5 @85%)
Shoulder Press (5x5 @85%)
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Strength
Squat Clean (Heavy 2 rep)
12 mins (touch and Go)
Jackie
For Time
1000m Row
50 Thrusters, 45#
30 Pull-ups