Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)
rest 3:00 b/t sets
3 Rounds for Time
30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35
Rest 3:00 b/t sets
3 Rounds for Time
100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar
*25:00 Cap
Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65
Rest 5:00 or 1:1
* 6 min Time Cap for each round *
Strength:
Front Squat (6x6)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb.
3 rounds for time of:
30 dumbbell snatches (50/35)
30 toes-to-bars
For Time
18-15-12-9-6-3 reps of:
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars
For Time
1000m Row
Then:
5 rds
15 T2B
15 Front Squats (95/65)
Then:
1000m Row
Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands
Metcon
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars
Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
100 T2B
Perform 15 Push Ups every time you break