Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For time:
Row 2,000 meters
50 wall-ball shots (20/14)
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
3 rounds for time of:
30 dumbbell snatches (50/35)
30 toes-to-bars
For Time
21-15-9
Overhead squats (115/75)
Box jumps (30/24)
5rds in 18 minutes
2 min Amrap
15-cal. row
Max strict weighted Pull Up (20/14)
Rest 2 minutes
For Time
18-15-12-9-6-3 reps of:
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars
Strength:
Hang power clean 3-3-3-3-3-3-3
Metcon:
5 rounds
Run 800 meters
Rest 3 minutes
7 rounds for time of:
10 Burpee to Bar (6in)
20 Abmat sit-ups
For Time (Teams of 2)
1000 Cal. Assault Bike
Strength
Shoulder Press (5x1 @ 85%-95%)
Every 1:30
"Heavy Karen"
For Time
150 Wall Balls (30/20)
Strength
6 Power Snatch Every min for 10 minutes
Choose and weight you can touch and go comfortably with.
Metcon
Every min for 10 minutes
200/175m Ski