Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Metcon
For Time:
500m Row
40 Wall Balls (20/14)
1000m Row
80 Wall Balls (20/14)
500m Row
40 Wall Balls (20/14)
25 min Time Cap
Strength
Dumbbell Bench (5x10)
5 sets of 10 repsSingle Arm , Alternate arms each rep.
Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser12 mins
Metcon
For Time (with a Partner)
1 Mile Sled Push (45/25)
Strength
Push Jerk (7x3)
Every 90 secs , use the same weight for all 7 sets.
Metcon
For Time:
20 Power Snatch (115/75)
1000m Bike Erg
20 Power Snatch (115/75)
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
9-7-5-3-1 Reps for Time
Ring Muscle Ups
Squat Snatch, 135 / 95 lb.
Metcon
For Time:
100 cal row
80 wall ball, 20 / 14 lb.
60 GHD
40 box jump over, 24" / 20"
96’ Overhead walking lunge double KB, 53 / 35 lb.
25 min Time Cap
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.
Strength
Deficit Deadlifts
(7x1 @82.5%-87.5%)
Standing on a 2" riser
Metcon
For Time:
40/30 Cal. Assault Bike
200m Sand Bag Carry (150/100)
40/30 Cal. Assault Bike
Strength
Push Jerk (10x1)
2 sec pause (Dip)+ 2 sec pause (catch)
Metcon
21-15-9 Reps for Time (with a Partner)
Syncro Front Squats (165/115)
Syncro Burpee Pull Up
Strength
5 sets
1 Squat Clean + Hang Squat Clean + High Hang Squat Clean
Metcon
For Time:
1500m Bike Erg
15 Sand Bag Cleans (150/100)
1500m Bike Erg
12 Sand Bag Cleans (150/100)
1500m Bike Erg
9 Sand Bag Cleans (150/100)
20 min Time Cap
For Time
10-1 reps of:
Sand Bag Cleans (150/100)
1 Rope Climb after each round