Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Bench Press (5x5 @77.5%)
Every 2 mins
Metcon
4 rounds for Reps
2 mins Max Cal. Bike
2 mins Max KB Swings (1.5/1)
- rest 1 min -
Strength
Deadlift (5x5 @77.5%)
Every 2 mins
Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up
Strength
Shoulder Press (5x5 @77.5%)
Every 2 mins
Metcon
3 Rounds for Time (1:2)
8 Squat Clean (185/125)
6 Squat Clean (205/135)
4 Squat Clean (225/145)
2 Squat Clean (245/155)
*if possible do in 3 person groups
*other two people switch weights out while 1 person does entire ladder
Strength
Front Squat (5x5 @77.5%)
Every 2 mins
Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -
Tommy V
For Time
21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'
Strength
Bench Press (5x1 @82.5%)
Every 1:15
Metcon
For Time (with a Partner)
2000m Row
50 Squat Cleans (205/135)
Strength
Deadlift (5x1 @82.5%)
Every 2 mins
Metcon
4 Rounds for Time
25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up
Strength
Shoulder Press (5x1 @82.5%)
Every 1:15
Metcon
20 min Amrap
30/20 Cal. Standing Bike
30 Push Ups
Strength
Front Squat (5x1 @82.5%)
Every 1:15
Metcon
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *
Randy
For Time:
75 Power Snatches, 75#