Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Shoulder Press (3 RM)
10 mins
Metcon
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans
Strength
Front Squat (3 RM)
10 mins
Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)
For Time (with a Partner)
120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Legless Rope Climbs (15ft)
*Double unders are done together, Legless are split between the two partners.
Strength
Bench Press (1 RM)
10 mins
Metcon
For Time:
1000m Row
1000m Ski
2000m Bike Erg
Strength
Deadlift (1 RM)
10 mins
Metcon
3 Rounds for Time
30/20 Cal. Assault Bike
30 Wall Balls (30/20)
Rest 3 mins b/t rds
Strength
Shoulder Press (1 RM)
10 mins
Metcon
Every 2 mins for 10 rds (20 minutes)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)
Strength
Front Squat (1 RM)
10 mins
Metcon
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)
For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups
For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *
3 Rounds for Time
40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)
rest 3:00 b/t sets