Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Max Effort 500m Row
At 10:00 complete the following:
60 GHD's
20 Power Snatches (135/95)
60 Box Jump Overs (24/20)
Push Press (10x3)
Every min 3 Push press (10mins)
Choose a weight you can maintain good form
For Time:
27-21-15-9
Deadlifts (225/155)
Push Ups
For Time:
30 HSPU
60 T2B
90 Wall Balls (20/14)
60 T2B
30 HSPU
"Gator"
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
For Time:
2k Bike Erg
3 rds
15 Power Snatch (95/65)
45 Double Unders
1500m Bike Erg
2 rds
15 Power Snatch
45 Double Unders
1000m Bike
1 rd
15 Power Snatch
45 Double Unders
Shoulder Press (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
18-15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
For Time (in a Team of 2)
200 Bench Press (155/105)
* Every time you break perform 10 strict pull ups
Front Squat (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
1000m Row
50 Yard Sled Push (4x45/3x45)
50 HSPU
50 Yard Sled Push (4x45/3x45)
1000m Row
20 min Time Cap
"Stephen"
For Time
30-25-20-15-10-5
GHD Sit-ups
Back Extensions
Knees-To-Elbows
Stiff-Legged Deadlift, 95#
Front Squat (Heavy 2)
In 10 mins work up to a Heavy 2 rep
Metcon
8 min Amrap
100 Wall Balls (20/14)
Max Reps Power Snatch (135/95)
Scored By Total reps of Power Snatch