Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Skill Work
Kipping/Butterfly Pull Up
Metcon
4 Rounds for Time
25/20 Cal. Ski
25 Chest to Bar
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
Strength
Deadlift (1 Rep Max)
10 mins
Metcon
15 min Amrap
30 Yard Sled Push (3x45/2x45)
10-15-20-25-30. . .
Pull Ups
Strength
Deficit Deadlifts (5x3 @80%)
Standing on a 2" riser, every 2 mins
Metcon
75-50-25 for Time (with a Partner)
Strict Pull Ups
Strict HSPU
Push Ups
Split reps as needed
Metcon
Teams of 2
5 Rounds Each (1:1)
18/15 Cal. Ski
15 OVHS (95/65)
12 Chest to Bar
Strength
Dumbbell Bench
5 sets of 10 reps
*Single Arm, Alternate arms each rep.
Bent Over Row
5 sets of 10 reps
*Single Arm , Alternate arms each rep.
Strength
Split Jerk (1x1 (Moderate weight))
12 mins of practice, work on footwork.
Metcon
For Time:
40 Wall Ball (20/14)
20 Burpee Pull Ups
30 Wall Ball
15 Burpee Pull Ups
20 Wall Ball
10 Burpee Pull Ups
10 Wall Ball
5 Burpee Pull Ups
20 min Time Cap
Strength
Split Jerk (1x1)
12 mins of practice, work on footwork.
Metcon
For Time:
50/40 Cal. Assault Bike
50 Burpee Pull Ups
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
Strength
Push Jerk (10x1)
2 sec pause (Dip)+ 2 sec pause (catch)
Metcon
21-15-9 Reps for Time (with a Partner)
Syncro Front Squats (165/115)
Syncro Burpee Pull Up
Strength
Deficit Deadlifts (7x2 @75%)
Standing on a 2" riser
Every 1:15
Metcon
8 min Amrap
45 thrusters (95/65)
45 toes-to-bars
45 cleans, (95/65)
45 chest-to-bar pull-ups