Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Metcon
20 min Amrap (with a Partner)
Partner 1 :
400m Run
Partner 2:
Amrap
6 Power Snatch (135/95)
12 OVHS (135/95)
18 T2B
Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.
Strength
5x10
Dumbbell Bench Single Arm
Bent Over Row , Single Arm Dumbbell
Metcon
17 min Amrap
200m Run
10 Wall Balls (20/14)
* Add 5 reps of wall balls every round
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell
For Time
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Metcon
5 Rounds for Time
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint*
*Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row , Single Arm Dumbbell
Strength
Power Snatch (5 reps Every min (5 mins))
Light Weight (touch and go)
- Rest 1 min-
Power Snatch (3 reps Every min (5 mins))
Moderate Weight (touch and go)
-Rest 1 min-
Power Snatch (1 reps Every 30 secs (5 mins))
Heavy Weight
-Rest 1 min-
Power Snatch (5 reps Every min (5 mins))
Light Weight (same weight you started with)
Metcon
For Time
Max Effort 1-Mile Run
5 Rounds for Time
400m Run
30 Push 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
Deadlift (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
4 Rounds for Time
400m run
10 SandBag Clean 150/100#
- 18 min Time Cap -
Strength
Deadlift (1 Rep Max)
10 mins
Metcon
For Time (in Teams of 2)
1000m Run
100 KB Swings (70/53)
1000m Run