Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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6 Rounds for Time
21/15 calorie Bike Erg
15 GHD Sit-Ups
9 Deadlifts (275/185 lb)
Accessory Work
400m Overhead Dumbbell Carry
* Choose a comfortable weight that both arms can support lockout *
For Time (with a Partner)
10 Rounds (each)
3 Sand Bag Cleans (150/100 lb)
100 foot Sand Bag Carry (150/100 lb)
- rest 1:1 -
For Time
1,000 meter Row
50 Air Squats
800 meter Row
40 Air Squats
600 meter Row
30 Air Squats
400 meter Row
20 Air Squats
200 meter Row
10 Air Squats
Accessory
5 sets
1 min Dead Hang
1 min Plank (elbows)
7 Rounds for Time
Every 3:00 (7 sets)
20/15 Cal. Assault Bike (Sprint!!!)
3 Power Snatches (165/115)
* Goal is Sub 1:00
* Time Cap each set 2:00
For Time
30 Burpee Bar Muscle-Ups
For Time (in teams of 3)
6,000 meter Row
300 Kettlebell Swings (1.5/1 pood)
9 Rounds for Time
3 Power Cleans (185/125 lb)
5 Front Squats (185/125 lb)
7 Bar Facing Burpees
For Time
30/24 Cal. Ski
30 Push Ups
100ft Sand Bag Carry (150/100)
27/21 Cal. Ski
27 Push Ups
100ft Sand Bag Carry (150/100)
24/18 Cal. Ski
24 Push Ups
100ft Sand Bag Carry (150/100)
21/15 Cal. Ski
21 Push Ups
100ft Sand Bag Carry (150/100)
18/12 Cal. Ski
18 Push Ups
100ft SBC
Strength
Snatch ([email protected]% )
Complete a set every 1:15
Metcon
7 min Amrap
10 Toes-to-Bars
50 Double-Unders
- rest 3 mins -
7 min Amrap
10 Strict Handstand Push-Ups
50 Double-Unders
For Time
50 Power Cleans (225/155)
- Every 2 mins perform 15/10 Cal. Assault bike -