Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Bench Press (5x3 @80%)
Every 1:45
Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20 Pull Ups
30/20 Cal. Bike erg
For Time (with a Partner)120 Cal. Bike Erg120 GHD’s100 Cal. Bike Erg100 HSPU80 Cal. Bike Erg80 T2B60 Cal. Bike Erg60 Burpee Box Jump Overs (30/24)40 Cal. Bike Erg40 Bar Muscle Ups
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
Shoulder Press (1,1,1,1,1,1,1)Heavy 1Teams of 280 Cal. Bike Erg27 Partner Deadlifts (365/255)60 Cal. Bike Erg21 Partner Deadlifts (365/255)40 Cal. Bike Erg15 Partner Deadlifts (365/255)
Shoulder Press (1,1,1,1,1,1,1)
Heavy 1
Teams of 2
80 Cal. Bike Erg
27 Partner Deadlifts (365/255)
60 Cal. Bike Erg
21 Partner Deadlifts (365/255)
40 Cal. Bike Erg
15 Partner Deadlifts (365/255)
StrengthHang Power Clean (Heavy 4 Rep)12 mins MetconFor Time (with a Partner)Round 130/24 Cal. Bike Erg30 HSPU30 T2B Round 225/20 Cal. Bike Erg25 HSPU25 T2B Round 320/15 Cal. Bike Erg20 HSPU20 T2B
Strength
Hang Power Clean (Heavy 4 Rep)
12 mins
Metcon
For Time (with a Partner)
Round 1
30/24 Cal. Bike Erg
30 HSPU
30 T2B
Round 2
25/20 Cal. Bike Erg
25 HSPU
25 T2B
Round 3
20/15 Cal. Bike Erg
20 HSPU
20 T2B
3 Rounds for Time50/40 Cal. Bike Erg50 Push-Ups50 Toes-to-Bars– rest 5:00 –40/30 Cal. Bike Erg40 Push-Ups40 Toes-to-Bars– rest 5:00 –30/20 Cal. Bike Erg30 Push-Ups30 Toes-to-Bars
3 Rounds for Time
50/40 Cal. Bike Erg
50 Push-Ups
50 Toes-to-Bars
- rest 5:00 -
40/30 Cal. Bike Erg
40 Push-Ups
40 Toes-to-Bars
- rest 5:00 -
30/20 Cal. Bike Erg
30 Push-Ups
30 Toes-to-Bars