Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Deadlift (4x4 @90%)
Shoulder Press (4x4 @90%)
Metcon
3 Rounds for Time
1000m Bike Erg
100ft DB Lunge (50/35)
100 Double Unders
16min Time Cap
3 Rounds for calories (in teams of 3)
10 Mins Amrap
Max Cal. Row
- into -
10 min Amrap
Max Cal. Ski
- into -
10 min Amrap
Max Cal. Assault Bike
Strength
Deadlift (5x5 @85%)
Shoulder Press (5x5 @85%)
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Strength
Hang Power Snatch (Heavy 3)
12 mins
Annie
50-40-30-20-10 Reps for Time
Double-unders
Sit-ups
Strength
Front Squat (5x5 @85%)
Bench Press (5x5 @85%)
Diane
21-15-9 Reps for Time
Deadlifts, 225# / 155#
Handstand Push-ups
Strength
Squat Clean (Heavy 2 rep)
12 mins (touch and Go)
Jackie
For Time
1000m Row
50 Thrusters, 45#
30 Pull-ups
For Time
40 Ring Muscle-Ups
80 calorie Row
120 Wall Ball Shots (20/14 lb)
Partition any way
Time Cap: 20 minutes
Strength
Hang Power Clean (Heavy 3 rep)
12 mins
Grace
For Time:
30 Clean and Jerks, 135# / 95#
Strength
Deadlift (6x6 @80%)
Shoulder Press (6x6 @80%)
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Strength
Snatch (Heavy 3)
12 mins (Singles)
Isabel
For Time
30 Snatches, 135# / 95#