Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Bench Press (5x1 @80%)
Every 1:15
Metcon (Time)
Ski Erg
10x500m
1:00 b/t
Strength
Deadlift (5x1 @80%)
Every 1:15
Metcon
For Time:
30-20-10
Weighted GHD's (20/14)
OVHS (95/65)
Strength
Shoulder Press (5x1 @80%)
Every 1:15
Metcon
3 Rounds for reps
AMRAP 5:00
10 Lateral burpee over bar
5 Power Cleans
Rest 3:00 b/t
set 1-155/105
set 2-185/125
set 3-205/135
Strength
Front Squat (5x1 @80%)
Every 1:15
Metcon
5 Rounds for time
25 wallball w/ 20#
15 burpee BJO 30"
"Lumberjack 20"
For Time
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Strength
Bench Press (5x3 @75%)
Every 90 secs
Metcon
For Time (with a Partner)
Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)
- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -
Strength
Deadlift (5x3 @75%)
Every 90 secs
Metcon
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00
2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00
2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)
7 min Time Cap (each)
Strength
Shoulder Press (5x3 @75%)
Every 90 secs
Metcon
AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 4 mins -
AMRAP 6:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 3 minutes -
AMRAP 4:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
Strength
Front Squat (5x3 @75%)
Every 90 secs
Metcon
For Time
50 GHD Sit Up
50 HSPU
50 Toes to Bar
Rest 5:00
50 Toes to Bar
50 HSPU
50 GHD Sit Up
12 min Time Cap (each)
For Time (with a Partner)
200 Cal. Assault Bike
200 Syncro Air Squats