Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
150/120 Cal. Assault Bike
Every 2 mins, perform:
10 Pull Ups
15 Push Ups
20 Air Squats
Continue until the amount of calories is complete
3 Rounds for Time
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
*start second set at 12:00
*scale weight and reps to finish sub 4:00
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb.
5rds in 18 minutes
2 min Amrap
15-cal. row
Max strict weighted Pull Up (20/14)
Rest 2 minutes
3 Rounds for Time
800m Run
50 Pull Ups
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups
Strength
5x1 Hang Power Clean (1 Muscle Clean + 3 Hang Power Clean)
Time Cap: 10 minutes
Metcon
For Time (in teams of 2)
150 Pull Ups
150 Push Ups
150 GHD's
150 Syncro Air Squats
Time Cap: 20 minutes
Strength
Hang Power Snatch (1 muscle snatch + 3 Hang Power Snatch)
5x1
Time Cap: 10 minutes
Metcon
For Time:
1000m Ski
75 Push ups
50 Pull Ups
Time Cap: 15 minutes
Metcon
2 rounds:
30/20 Cal. Row
30 GHD Sit-Ups
30/20 Cal. Bike Erg
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs (24/20)
Rest 5 mins b/t rds
For Time (in a Team of 2)
200 Bench Press (155/105)
* Every time you break perform 10 strict pull ups