Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
M- 70lb DB's/24in
F-50lb DB's/20in
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Front Squat (5x3)
3@60%
3@65%
3@70%
3@75%
3@80%
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees (BFB)
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees (BFB)
7 rds
14 OVHS (95/65)
21 Pull Ups
Front Squat (5x2 @60-70%%)
Tempo Squat
3-2-0
*The First Number – refers to the lowering (eccentric) phase of the lift.
*The Second Number – refers to the amount of time spent in the bottom position of the lift.
*The Third Number – refers to ascending (concentric) phase of the lift.
Teams of 3
5000m Bike Erg
150 T2B
* 1 Partner Hangs from Pull Up Bar *
Max Distance Bike Erg
20 min Time Cap
Shoulder Press (2,2,2,2,2,2,2)
Heavy 2
Metcon (Time)
Teams of 2
100 Cal. Row
* Partner Holds Front Rack (185/125)
60 Power Cleans (185/125)
For Time:
5 rounds
50 Double Unders
20 GHD sit-ups
15 Double DB Squats (50/35)
10 HSPU
5 Bar Muscle-ups
For Time:
1000m Row
30 Muscle Ups
1000m Row
Shoulder Press (3,3,3,3,3,3,3)
Heavy 3
12 min AMRAP
24 Hang Power Cleans (95/65)
24 Wall Balls
Shoulder Press (3,3,3,3,3,3,3)