Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)
Metcon
For Time:
50 Yd Sled Push (3x45/2x45)
50 Slam Balls (50/30)
50 Yd Sled Push
35 Slam Balls
50 Yd Sled Push
20 Slam Balls
Strength
Hang Power Snatch (Heavy 4)
12 mins
Metcon
For Time:
80 Yard Sled Push (2x45/1x45)
80 T2B
80 Wall Ball (30/20)
80 Yard Sled Push (2x45/1x45)
- 25 min Time Cap -
Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)
Metcon
5 min Amrap
Max Distance Sled Push (45/25)
- Rest 5 Minutes-
Metcon
5 min Amrap
Max Cal. Standing Bike Erg
For Time:
300m Yoke Carry (empty)
600m Sled Push (empty)
Strength
Bench Press (5x5)
Every 2 mins, Add weight each set
Metcon (Weight)
12 min Amrap
500m Bike Erg
30 Yard Sled Push (45/25)
*Every round add 1 plate
Men - 45lb plate Women - 25lb
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)
Strength
Deadlift (1 Rep Max)
10 mins
Metcon
15 min Amrap
30 Yard Sled Push (3x45/2x45)
10-15-20-25-30. . .
Pull Ups
Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser12 mins
Metcon
For Time (with a Partner)
1 Mile Sled Push (45/25)
Gymnastics
10 min Practice:
Muscle Ups
Metcon
17 min Amrap (with a Partner)
30 Yard Sled Push (4x45/3x45)
15 T2B
Strength
Deadlift (5x3 @80%)
Every 1:45
Metcon
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal. Assault Bike
30 Yard Sled Push (4x45/3x45)