Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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7 Rounds for Time
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
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
10 Rounds for Time
Every 3 mins (10 rds)
12 Power Snatch (95/65)
12 Bar Facing Burpees
*Record each rd*
Front Squat (5x5)
Every 2 mins, add weight each set
Metcon
2 Rounds for Time
400m run
60 Wall Ball (20/14)
400m run
40 Pull Ups
Strength
Power Clean (5x5)
Add weight each set. Touch and Go!
Metcon
For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row
20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#
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)
For Time (with a Partner)
6 rds (each)
21 Wall Balls (20/14)
15 T2B
3 Squat Snatch (185/125)
* You Go, I Go *
AMRAP in 20 minutes
400m Run
50 Air Squats
4 Rounds for Time
20 Burpee Box Jump Overs (24/20)
10 Sand Bag Cleans (150/100)
- rest 3 mins b/t rds -