Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Five 5-minute AMRAPs in 37 minutes
AMRAP in 5 minutes
20 Alternating Dumbbell Snatches (50/35 lb)
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3 minutes
Repeat 5 times. Start the next round where the previous round ended.
4 Rounds for Reps
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Strength
Hang Power Snatch (Heavy 3)
12 mins
Annie
50-40-30-20-10 Reps for Time
Double-unders
Sit-ups
Strength
Bench Press (5x3)
Every 2 mins, Add weight each set
Metcon
10 Rounds for Time
10 Inverted Ring Row
10 Push Ups
Metcon
For Time:
50 GHD's
50 Abmat Sit Ups
50 T2B
Skill Work
Rope Climbs
Metcon
"Michelle"
For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)
- Straight into -
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups
7 rounds for time of:
10 Burpee to Bar (6in)
20 Abmat sit-ups
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
Strength
Back Squat (10x3)
Every min 3 Back Squats (10mins)
*Choose a weight you can maintain good form*
"Michelle"
Tabata - Until completion:
100 Back Squats (95/65)
Then, straight into:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups