Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike
Strength
Front Squat (1RM Max)
Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *
Every 2 mins (8 rounds)
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
Goal is unbroken sets
For Time:
90 Yard Sled Push (2x45/1x45)
60 Shoulder to Overhead (95/65)
30 Burpee Pull Ups (6in/4in)
60 Shoulder to Overhead (95/65)
90 Yard Sled Push (2x45/1x45)
For Time:
50-35-20
GHD's
20-15-10
Shoulder to Overhead (155/105)
For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads (135/95)
Then, 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (185/125)
Time cap: 15 minutes
For Time
3 rounds
21 Cal Row
21 Shoulder to Overhead 95/65
Rest 3:00
3 rounds
21 Cal Row
15 Shoulder to Overhead 115/75
Rest 3:00
3 rounds
21 Cal Row
9 Shoulder to Overhead 135/95
* 6 min Time Cap for each round *
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
500m Row
50 DB Cleans (50/35 lb)
50 DB Squats (50/35 lb)
50 DB Shoulder to OVH (50/35 lb)
500m Row
Time Cap: 20 minutes
5 Rounds:10 DB Deadlifts (50/35)10 DB Hang Cleans (50/35)10 DB Front Squats (50/35)10 DB Shoulder to Overhead (50/35)
For Time:
200 Double Unders
100 Shoulder to Overhead (75/55)
50 T2B