Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
180 yard Shuttle Sprint
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees
For Time:
180 yard Shuttle Sprint *
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees
180 yard Shuttle Sprint
Shuttle Sprint:
40 yards down/ 40 yards back
30 down/ 30 back
20 down/ 20 back
(180 yards total)
10 Rounds for Time
400m Run
- rest 1 min-
Strength
Deadlift (1RM)
Metcon
For Time:
800m Run
400m Sand Bag Carry (150/100)
800m Run
Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)
Metcon
3 Rounds for Time
500m Run
30 KB Swings (1.5/1)
30 GHD's
Strength
Deadlift (2x2 @100%)
Shoulder Press (2x2 @100%)
Metcon (8 Rounds for time)
8 rds
500/400m Run
- rest 45 secs b/t rds -
For Time (with a Partner)
1 mile Run (together)
150 Burpee Pull-Ups (split)
1 mile Run (together)
Strength
Snatch (Heavy 2)
12 mins
Metcon
For Time:
500 meter Run
50 Toes-to-Bars
500 meter Run
50 Handstand Push-Ups
500 meter Run
50 Toes-to-Bars
20 min Time Cap
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 3 rep)
12 mins ..... Touch and Go
Metcon
4 Rounds for Time
600m/500m Row
400m Run