Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Power Clean (5x5)
Add weight each set. Touch and Go!
Metcon
For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row
Skill Work
Kipping/Butterfly Pull Up
Metcon
4 Rounds for Time
25/20 Cal. Ski
25 Chest to Bar
Metcon (AMRAP - Rounds)
Every min (10 mins)
200/175m Ski
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Power Snatch (135/95)
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
10 Burpee to Bar
*6in above reach
Metcon
Teams of 2
5 Rounds Each (1:1)
18/15 Cal. Ski
15 OVHS (95/65)
12 Chest to Bar
Strength
Dumbbell Bench
5 sets of 10 reps
*Single Arm, Alternate arms each rep.
Bent Over Row
5 sets of 10 reps
*Single Arm , Alternate arms each rep.
Strength
Split Jerk (1x1)
12 mins of practice, work on footwork.
Metcon
12min Amrap
1000m/750m Ski Erg
30 Burpee to Bar (6in)
Max T2B
Gymnastics
10 min Practice:
Pull Ups
Metcon
For Time:
6000m/5000m Bike Erg
4000m/3500m Row
2000m/1500m Ski
* 35 min Time Cap *
Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
For Time:
27-21-15-9
Cal. Ski
T2B
2 Rounds for Time
50 Zeus Double Unders
20 Cal. Row
50 Zeus Double Unders
20 Cal. Bike Erg
50 Zeus Double Unders
20 Cal. Ski
50 Zeus Double Unders
- rest 3 mins b/t rds -
Strength
Bench Press (5x1 @85%)
Every 1:45
Metcon
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski
* 20 min Time Cap *
Strength
Front Squat (5x1 @82.5%)
Every 1:15
Metcon
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *