Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Front Squats (3x3 @95%)
Bench Presses (3x3 @95%)
Metcon
For Time
21-15-9 calories of:
Ski
42-30-18 reps of:
Toes-to-Bars
3 Rounds for calories (in teams of 3)
10 Mins Amrap
Max Cal. Row
- into -
10 min Amrap
Max Cal. Ski
- into -
10 min Amrap
Max Cal. Assault Bike
Strength
Front Squat (6x5 @80%)
Bench Press (6x5 @80%)
Metcon
For Time:
2000m/1750m Ski
- Every 2 mins 20/15 Push Ups
* Start with 20/15 Push Ups
*16 min Time Cap
Strength:
Three position power snatch (Heavy Single)
Start from the ground, then hang position, then high hang position. This is 1 rep.
12 mins
Metcon
For Time:
30 Overhead Squats (95/65)
30 Toes-to-Bars
30/20 Cal. Ski
60 GHD Sit-Ups
30/20 Cal. Ski
30 Toes-to-Bars
30 Overhead Squats (95/65)
25 min Time Cap
For Time (in teams of 3)
5 rds each
21/15 Cal. Standing Bike Erg
9 Burpee Box Get Overs (48/42)
- Then -
3000m Ski Erg
Strength
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep.
Metcon
15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
For Time:
20 SHSPU
30 Pull Ups
40 Push Ups
50/40 Cal. Ski
40 Push Ups
30 Pull Ups
20 SHSPU
22min Time Cap
6 Rounds for time
Every 5 mins
30 Wall Balls (20/14)
20/15 Cal. Ski
10 Burpee Pull Ups
Strength
Bench Press (10x2 @80%)
Every 1:15
Metcon
For Time:
2000m Bike Erg
1000m Ski Erg
2000m Bike Erg
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
For Time:
500m Ski
21 Burpee Pull Ups
500m Ski
15 Burpee Pull Ups
500m Ski
9 Burpee Pull Ups