Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Skill Work
Rope Climbs
Metcon
"Michelle"
For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)
- Straight into -
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups
Skill Work
Muscle Up
Metcon
4 Rounds for Time
25/20 Cal. Row
25/20 Deficit Push Ups (4in/2in)
Skill Work
Kipping HSPU
Metcon
4 Rounds for Time
25/20 Cal. Assault Bike
25 Yard DB Lunge Walk (60s/40s)*
* DB's can sit anywhere on shoulders *
Skill Work
Kipping/Butterfly Pull Up
Metcon
4 Rounds for Time
25/20 Cal. Ski
25 Chest to Bar
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
Metcon
4 Rounds for Time
25 Dumbbell Push Press (50/35)
100ft DB Lunge Walk (50/35)
Strength
Dumbbell Bench (5x10)
-Single Arm , Alternate arms each rep.
Bent Over Row (5x10)
-Single Arm , Alternate arms each rep
Strength
Deadlift (1 Rep Max)
Double overhand grip
Metcon
15 min Amrap
50 Double Unders
15 T2B
10 Burpee to Bar
Strength
Push Jerk (1 Rep Max)
10 mins
Metcon
For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row
Metcon
Teams of 2
60-40-20 Reps for Time
Bench Press (155/105)
Power Clean (155/105)
Strength
Power Clean (1 Rep Max)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint