Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Back Squat (5x3 @70%-80%)
Every 1:30 , No Bands!
Metcon (For Time)
Teams of 3 (1:2)
5 rds (each)
50 Yard Sled Push (2x45/1x45)
5 Power Cleans (225/155)
20 min Time Cap
For Time
1000m Row
Then:
5 rds
15 T2B
15 Front Squats (95/65)
Then:
1000m Row
3 Rounds for Time
400 meter Run
21 Sumo Deadlift High-Pulls (75/55 lb)
12 Burpees over Bar
27-21-15-9 Reps for Time
Dumbbell Thrusters (50/35 lb)
4-3-2-1 Rope Climps (15 ft)
Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands
Metcon
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars
Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.
Strength
EMOM for 10 minutes of:
6 Clean-and-Jerks
Choose a weight you can touch and go comfortably with.
Metcon
For Time:
100/70 Cal. Assault Bike
Strength
Shoulder Press (5x5 @ 65%-75%)
Every 1:30... No Bands
Metcon
AMRAP in 20 minutes of:
1 min Standing Cal. Bike Erg at 10/8 damper
1 min DB Snatch (50/35)
1 min Burpees
1 min Double-Unders
1 min Rest
Scored by total reps
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg
Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (5x1)
Every 1:45
Metcon
15 min Amrap
20 Wall Balls (20/14)
20 KB Swings (1.5/1)
200m Row